Hello and welcome to a simple breathing meditation.
Find a comfortable sitting position.
You can sit on the chair with your feet firm on the ground or you can be cross-legged on the couch or on the bed.
Wherever you are,
Make sure you have enough space and support.
Prepare your body for the meditation.
Relax the shoulder blades down,
Make a few circles with your neck and then make your spine straight and long.
Notice your breathing and try to soften the areas of tension in the body.
The tension can be around your belly or in your shoulders.
It can be in your thighs or in your hips.
With every breath try to smooth the area.
The goal of this meditation is to bring softness and quieting into your body and mind.
There is no judgment,
No extra effort.
You just have to be present.
Allow the breath to flow softly and quietly.
Simply watch yourself breathing without trying to change anything in any way.
Feel and visualize the breath,
See it flowing in through your nostrils,
Going down through your throat and into your lungs.
Feel that you are receiving the breath as a pure form of beauty or as a gift from the universe of the divine.
As easily and naturally as the breath flows into your body,
Let it flow back out just as effortlessly as a sense of giving back the gift that we all share.
Allow your mind to become completely absorbed into the flow of the breath.
Start noticing how and where it arises and what it feels like along the way.
When your mind wanders away from the breath and the thoughts come back to your mind,
Gently bring it back to the steadiness and the rhythmic flow of your inhales and exhales.
Bring your attention on the resting body and the mind and continue allowing your awareness to follow the breath.
Staying fully absorbed in the breath and allowing it to continue flowing freely,
Notice the natural poses between each inhale and exhale.
Notice the natural quieting and stillness of the mind that happens when you are empty of the breath.
Allow that sense of quiet to ride along with you on the following inhale.
At the peak of your inhale feel a sense of the rising quiet expand into a feeling of openness and spaciousness in your mind.
And just as simply let the breath flow out.
Stay with it,
Continuously coming back to the awareness of your inhales and exhales.
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.
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And now slowly bring your attention back to your physical body.
Feel the touch of breath through your nose,
Through your body.
Be aware of the space around you,
Of the world around you.
Start to notice the sounds in the room and the sounds outside the room.
Prepare to come out of this meditation with a sense of inner peace and sanctuary to come with you along the day.
Feel the sense of inner ease and spaciousness in your mind.
Remember that this feeling of inner peace nurtures and supports and protects every aspect of your thoughts.
It also supports and protects every aspect of your being.
You don't have to seek anywhere cause it's already inside you and it goes with you wherever you are.
So whenever you're feeling worried or anxious or stressed out you just have to look inside you.
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With every inhale and exhale you can find the peace that you're looking for.
Be grateful for what you have in your life at the moment.
And remember you are enough inside and out.
And with these thoughts exhale all the emotions and continue peacefully through your everyday journey.
Namaste.
