Focused breath meditation.
The objective of today's meditation is to focus on the breath and we achieve this by stating what we are doing in the action.
And in this case that will be as you breathe in you say I am breathing in and as you breathe out you say I am breathing out.
And that enables you to remain in the present moment.
And what we are looking for is that as you breathe in and you say I am breathing in you are focused,
You are aware of that breath coming into the body.
And as you breathe out and you say I am breathing out you are aware and focused on that breath exhaling leaving the body.
If you find that during this practice that your mind wanders just bring it back to that present moment,
To that moment of breathing in,
I am breathing in I am breathing out,
I am breathing out.
What I would like you to do is to breathe in through the nose and exhaling through the mouth.
OK?
So starting the practice finding yourself in a comfortable position.
Breathing in,
I am breathing in.
Breathing out,
I am breathing out.
Breathing in,
I am breathing in.
Breathing out,
I am breathing out.
Breathing in,
I am breathing in.
Breathing out,
I am breathing out.
Breathing in,
I am breathing in.
Breathing out,
I and breathing out.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Breathing out.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Breathing in.
Breathing in.
Breathing out.
OK.
And what we're going to do now is we're going to continue the practice for one or two minutes.
Just focusing on your own,
Just using the breath,
Breathing in,
Saying I am breathing in,
Focusing on that breath.
Breathing out,
I am breathing out.
Again,
Focusing,
Being fully aware of that breath and how it exhales and leaves the body.
And I'm going to leave you to carry this practice out for yourself for one and a half minutes.
Off we go.
Breathing in.
Breathing out.
Breathing out.
And remember,
If your mind wanders,
You start thinking about something else and become distracted by an irritation or a sound or a thought.
Just bring your focus back to the breath.
Breathing in,
I am breathing in.
Again,
How that breath comes into the body.
Breathing out,
I am breathing out.
Again,
How that breath leaves the body.
Just keep your focus in the present moment.
That present moment is here.
Breath in and the breath out.
Okay,
So that was a minute and a half.
Well done.
And just,
If you need to give yourself a slight adjustment,
Move your body,
Roll your shoulders back a little bit.
Maybe you're lying down on the bed and fully relaxing.
And let's just return to the practice.
So breathing in with me and breathing out with me.
And saying I am breathing in as you breathe in and I am breathing out as you breathe in.
So breathing in,
I am breathing in.
Breathing out,
I am breathing out.
Breathing in,
I am breathing in.
Breathing out,
I am breathing out.
Breathing in,
I am breathing in.
Breathing out,
I am breathing out.
Now for this last minute,
We're just going to say in,
Out.
Just again being aware of the breath coming into the body as we say in.
And then becoming aware of the breath leaving the body as we exhale as we say out.
So one final minute of this meditation.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
In and out.
There we go.
So just taking your consciousness,
Your awareness back to your body,
Your shoulders,
Your feet,
Your hands,
Your face.
And just opening your eyes if you're wanting to get up and get on or just letting yourself drift.
In,
Out.
In,
Out.
Thank you very much.
