During this breathing meditation,
You will focus on your breath.
This will calm your mind and relax your body.
Remember there is no right or wrong way to meditate.
Whatever you experience during this breathing meditation is right for you.
Don't try to make anything happen.
Just observe.
Begin by finding a comfortable position,
One in which you will not fall asleep.
Sitting with your feet firmly planted on the floor.
Close your eyes or focus on one spot in the room.
Roll your shoulders slowly forward and then slowly back.
Lean your head,
Lowering your left ear toward your left shoulder.
And then your right ear toward your right shoulder.
Now move your head to a comfortable position.
The muscles in and around your eyes will relax all by themselves as you continue breathing.
Continue to relax your muscles along your shoulders,
Arms,
And upper back.
Feeling that warm relaxation,
Healing any points of tension.
Pay attention to the muscles in your chest,
Stomach,
And your lower back.
If any of these muscles are tense,
Simply let go of the tension with each exhalation.
Your muscles in your legs,
Thighs,
Calves,
And feet are relaxing more and more.
Picture the stress of a day leaving your body with each breath.
Your body will continue to relax further and further.
Observe your breathing.
Notice how your breath flows in and out.
Make no effort to change your breathing in any way.
Simply notice how your body breathes.
Sit quietly,
Seeing in your mind's eye your breath flowing gently in and out of your body.
When your attention wanders,
As it will,
Just focus back again on your breathing.
Notice any stray thoughts,
But don't dwell or judge them.
Simply let the thoughts pass.
See how your breath continues to flow deeply,
Calmly.
Notice the stages of a complete breath,
From the in-breath to the pause that follows,
The exhale,
And the pause before taking another breath.
See the slight breaks between each breath.
Feel the air entering through your nose.
Picture the breath flowing through the cavities in your sinuses,
And then down to your lungs.
As thoughts intrude,
Allow them to pass,
And return your attention to your breathing.
Inhale.
Pause.
Exhale.
Pause.
See the air inside your body after you inhale,
Filling your body gently.
Notice how the space inside your lungs becomes smaller after you exhale,
And the air leaves your body.
Feel your chest and stomach gently rise and fall with each breath.
Now as you inhale,
Count silently.
One.
As you exhale,
Count.
Two.
Wait for the next breath,
And count again.
One.
Exhale.
Two.
Inhale.
One.
Exhale.
Two.
Continue to count each inhalation as one,
And exhalation as two.
Notice how calmly and gentle your breathing is,
And how relaxed your body feels.
Now it's time to gently reawaken your body and mind,
Keeping your eyes closed.
Notice the sounds around you.
Feel the floor beneath you.
Feel your clothes against your skin.
Wiggle your fingers and toes.
Shrug your shoulders.
Open your eyes,
But remain sitting for a few moments longer.
Straighten out your legs and stretch your arms and legs gently.
Sit for a few moments more,
Enjoying how relaxed you feel,
And experiencing your body reawaken and your mind returning to its usual level of alertness.
Slowly return to a standing position,
And continue with the rest of your day,
Feeling re-energized.
