Welcome to this meditation designed to expand inner peace.
So today,
Through the simple power of breath,
There's an opportunity to cultivate a deeper sense of tranquility and calm,
Allowing it to fill every part of your being.
So as we begin today,
I invite you to find a comfortable seated position,
Or if you like you can be lying down,
As you settle in,
Just allowing your body to relax.
If it's comfortable,
You can close down your eyes and begin to bring your attention inward,
And bring your attention maybe to your breath,
Just noticing the gentle flow of air as it moves in and out of your lungs.
Nothing to change for now,
Just witnessing and noticing your natural rhythm of breath flowing in and out of the body,
Filling and emptying the lungs.
Maybe noticing too,
The gentle rise and fall of your chest and or your belly.
And as you settle in,
Maybe now taking a deeper breath in through your nose,
Filling the lungs,
And then exhaling slowly through your mouth,
Releasing any tension from your body,
And continuing to breathe in through the nose,
And exhaling slowly through your mouth,
Releasing any tension,
Allowing each breath to bring you more deeply into a state of relaxation.
And now start to deepen your breath,
Inhaling through your nose for a count of four,
And exhaling softly through your mouth for a count of six,
And again,
Breathing in through your nose for a count of four,
And exhaling softly through your mouth for a count of six.
And as you continue in this pattern of breath,
Allow each inhale to bring with it peace and calm in your body,
And allow every exhale to release any lingering tension or stress.
As you breathe in,
Imagine your body becoming more relaxed,
More peaceful,
And with every breath,
Gently expand your sense of inner tranquility,
And with each breath,
Feel the peace within you growing,
Expanding beyond your chest.
Imagine this sense of calm spreading throughout your entire body,
Your arms,
Legs,
Head,
And torso,
Every inhale expanding this peace,
Every exhale letting go of anything that's blocking your inner calm,
And with every breath,
Your inner peace grows larger and more powerful.
If any thoughts or feelings arise that disrupt your peace,
Simply notice them without judgment or attachment.
As you inhale,
Breathe peace into those thoughts or those emotions,
And as you exhale,
Let them dissolve into the air,
Leaving behind only calmness.
Breathing peace into every thought or every emotion,
Exhaling,
Letting them dissolve into the air,
Leaving behind only calmness,
And continuing to breathe deeply,
Know that no matter what thoughts or distractions come your way,
You can always return to this inner peace,
Not letting go of any effort to control the breath,
And simply taking some time to rest in this space of inner peace that you've cultivated,
Feeling the calmness flowing through you,
And knowing this peace is always available within you,
And as we begin to bring this practice to a close,
Take a few deep breaths,
And begin to slowly bring your awareness back to the room,
And gently stretch your body,
And when you're ready,
And only when you're ready,
Gently open your eyes,
Allowing yourself to carry this sense of inner peace with you throughout your day,
And knowing it's always just a breath away,
And thank you for practicing with me here today.
