Hello,
This is Ami and welcome to today's meditation.
This meditation is a short two minute mindful breathing meditation.
For when you don't have a lot of time,
You can simply listen to this guided script.
So let's begin.
Taking a moment to allow your body to settle into a comfortable position.
You can close your eyes or look downward just to limit visual distractions.
See if you can soften around any areas of physical tightness or tension.
Maybe that means dropping your shoulders,
Wiggling your fingers,
Loosening your jaw.
Softening the muscles around the eyes and relaxing the belly.
Noticing where your body touches the ground or the chair.
What does it feel like to have your body on the ground?
The weight of gravity pulling you down to whatever you're touching.
We're simply grounding our energy throughout our body.
Bringing awareness to simply what feels like to be living in this body right now.
Feeling the points of contact.
Noticing any energies within the body and inviting a sense of ease and relaxation.
And so today's primary practice will be mindfulness of breathing.
Simply bringing awareness to what feels like physically to be breathing.
Without judging anything to be good or bad,
Right or wrong.
Simply being curious about what it feels like.
To be inhaling,
Exhaling.
And to have that pause in between the inhale and the exhale.
So with a soft belly and an open mind,
I invite you to inhale through the nose and exhale out through the mouth.
Noticing the pause in between the inhale and the exhale.
And then noticing the beginning of the next inhale and exhale.
Just relaxing the body.
Inhaling through the nose.
Exhaling through the mouth.
Big inhale through the nose.
And longer exhale out through the mouth.
Breathing with a sense of ease.
Flowing its natural rhythm.
Noticing the air as it moves through the nostrils.
Feeling the air as it goes out through the mouth.
Noticing what it feels like to have the air moved through the nostrils and through the mouth.
You may notice the belly rising and falling with each inhale and each exhale.
Breathing with a sense of ease and curiosity.
Sensing into each breath.
Feeling the movements,
The temperatures.
Staying with the sensations in each moment.
The sense of kindness and ease.
Breathing in and out.
Feeling it without judging anything to be good or bad,
Right or wrong.
Staying with this for as long as you'd like.
Deep breath in.
Deep breath out.
And when you feel ready,
Slowly coming back.
Bringing about some awareness.
Back into your physical self.
And whenever you feel ready,
Gently opening the eyes.
Coming back into the space that you're in.
Thank you so much for meditating with me today.
This is Ami Kaur.
Thank you so much.
I'm sending you so much love.
