In this eight-minute meditation we will focus on our breath,
Thoughts as they arise,
And any sensations that occur in your body.
Start by finding a comfortable position either laying down or sitting up with a straight back,
Shoulders relaxed.
And let's start by taking a big inhale in and sigh it out.
Another inhale in and sigh it out.
And one more deep breath,
Holding at the top and then let it go,
Allowing your breath to flow naturally.
Following the rise of your chest on your inhales and the fall of your chest on your exhales.
Feeling the warmth of your breath as it crosses your lips on the inhale and the exhale.
Noticing as you take your breath your body relaxes deeper.
And taking your next breath all the way down to the bottom of your belly,
Filling it up like a balloon and then letting all the air out.
Continuing to do so as you like or allowing your breath to flow naturally,
Reminding yourself breathe in and breathe out.
And as you continue to follow your breath there may be thoughts that continue to rise.
Allow those thoughts to flow through acknowledging each one and then releasing them,
Knowing that you are not your thoughts.
And as you remind yourself that,
Notice your thoughts flow in and they flow back out,
Letting go of each thought more and more effortlessly.
Continue to repeat this as each thought keeps coming up into your mind and then let it go.
Knowing that you can always come back to your breath telling yourself breathe in breathe out,
Breathe in,
Breathe out.
And maybe you start to notice sensations as they arise in your body.
Maybe you feel anxious or there's an irritation,
An itch,
Maybe your leg is falling asleep.
As these occur take a moment to acknowledge what you feel,
Where you feel it.
Breathe into that spot and then breathe out,
Letting go of that sensation,
Allowing things to flow in and flow out.
And repeat that as you need each time you feel something in your body or thought arises in your mind.
You can always come back to your breath.
Breathing in and out,
Letting go of that sensation.
Feeling the nice flow that your breath takes as it moves in through your body,
Filling up a new space that you take it to and then exhale releasing it all back out,
Acknowledging anything that may be occurring,
Thoughts,
Sensations,
And as you do let them go and begin again.
Breathing in,
Breathing out.
And at any time during your meditation you find your mind wandering into those places.
Know that your breath is always there for you,
Continuously working for you.
You can always remind yourself,
Breathe in,
Breathe out,
And at your own pace you can slowly begin to open your eyes.
Namaste.
