This is the Wellbeing Breath Awareness Meditation.
When you hear a bell it will signify the end of this meditation however you may choose to continue meditating.
Now make sure that your back is as straight and as comfortable as possible for you.
With an open chest and hands in a comfortable loose position.
And if you're seated your feet flat on the floor.
Now gently close your eyes and take three deep breaths all the way down to your belly.
Now bring your awareness to your neck and shoulders and say to yourself relax.
Bring your awareness to your forehead and temples and say to yourself relax.
Bring your awareness now to your cheeks and jaw and say to yourself relax.
And soften and relax your tongue.
Now focusing your attention on your breath.
Notice the in breath going in through your nostrils,
Down your throat,
Into your chest and belly.
And the out breath come up from your belly and your chest into your throat and out through your nostrils.
Stay with the awareness on your breath.
Breathing in and out.
In and out.
Now notice how cool the air is as you breathe in and how warm it is as you breathe out.
Now notice the sensations in your nostrils and throat as you breathe in and out.
And feel your chest and belly expand with the in breath and deflate with the out breath.
Just stay with your breath and feel the cool air going in and the warm air coming out.
And when your mind wanders and becomes caught up with thoughts,
Just acknowledge that these are just thoughts and perhaps labelling them.
For example,
A meeting to go to,
Shopping to do and place the thoughts on a cloud or conveyor belt and let them go for now.
And gently bring your awareness back to your breath.
Do this in a non-judgmental way.
Be kind to yourself.
You have taken this time to relax so there is nothing else you need to do right now.
Just be with your breath as you breathe in and out.
This is where mindfulness begins.
Simply stay with your breath in and out.
So,
Feel the cool air coming out.
And feel your chest and belly expand with the out breath and deflate with the out breath.
And when your mind wanders and becomes caught up with thoughts,
Just acknowledge that these are just thoughts and perhaps labelling them.
You you you you you now when you're ready fill your body on the seat or on the floor wriggle your fingers and toes and take a deep breath in and slowly open your eyes
