Welcome to this 10-minute guided breath meditation.
During this session,
We will focus on the breath to cultivate mindfulness and bring a sense of calm and clarity to your mind.
Find a comfortable seated position,
Either on a chair with your feet flat on the floor,
On a cushion with your legs crossed,
Or lying in bed,
Or on the ground.
Sit with your back straight but relaxed,
Hands resting gently on your lap or knees,
Or at your side if you are lying down.
Take a moment to settle into your posture.
Feel the contact points between your body and the surface beneath you.
Notice,
Without judging as good or bad,
Any sensations in your body,
Allowing yourself to fully arrive in this moment.
On each breath in,
Feel your spine lengthening,
And with each breath out,
Feel a sense of calm and relaxation wash over you.
Bring your attention to your breath.
Notice the natural rhythm of your breathing,
Without trying to change it.
Feel the breath as it enters through your nose,
Travels down into your lungs,
And then flows back out through your nose or mouth.
Simply observe the feeling of each inhale and exhale.
As you focus on your breath,
You may notice thoughts,
Feelings,
Or physical sensations arising.
This is perfectly normal.
When you become aware of a distraction,
Gently acknowledge it without judgment,
And then guide your attention back to the breath.
Use a simple mental label,
Such as in and out,
To help with your concentration.
Repeat in quietly to yourself as you breathe in,
And out as you breathe out.
If the labels are distracting,
Then drop them.
In Out In Out In Now,
Take a few deep,
Intentional breaths.
Inhale deeply through your nose,
Filling your lungs completely,
And then exhale slowly through your mouth.
Do this three times.
After the third deep breath,
Allow your breathing to return to its natural rhythm.
Notice the subtle rise and fall of your chest or abdomen with each breath.
Choose a specific point of focus for your breath.
This could be the sensation of the air entering and leaving your nostrils,
The rise and fall of your chest,
Or the movement of your abdomen.
Gently rest your attention on this point,
Observing each breath as it comes and goes.
Continue to observe your breath with a soft,
Focused awareness.
Each time you notice your mind wandering,
Gently bring it back to the breath.
With each breath,
You are cultivating a deeper sense of presence and mindfulness.
Gradually begin to expand your awareness to include the sensations of your entire body sitting here.
Notice the sounds around you.
Take a moment to appreciate the time you've taken for this practice.
When you feel ready,
Gently open your eyes and bring your attention back to the room.
Take a moment to acknowledge your effort and the benefits of this practice.
Remember that you can return to this mindful breathing at any time during your day to find a sense of calm and clarity.
May you carry the sense of peace with you throughout the day.
Be well.
