This is a guided meditation.
Focus on the awareness of breath.
Allow yourself to fully arrive into this present moment.
Feel the ground that is beneath you,
The earth element.
Feel the sky that is above you.
Notice the breath as it comes and goes.
Notice every breath has the waves of the ocean coming and going.
Allow the breath to slow down.
Notice the breath as it moves through the nostrils.
Notice the breath moving through the right nostril and through the right side of the body.
Feel the breath through the left nostril and through the left side of the body.
Feel the breath moving through both nostrils.
Notice the path of the breath entering the nostrils and moving directly into the brain and into the nervous system,
Calming the mind.
Feel the breath at the chest.
Feel the expansion and contraction at the lungs.
Feel every inhale bringing nourishment into every part of the body.
Feel the exhale cleansing,
Releasing what is no longer serving you.
Feel the breath at the belly,
Grounding breath.
Feel the rising and the falling of the abdomen.
Bring the awareness into the base of the spine and feel the breath moving through the center of the body,
Along the spine and the brain.
Feel the breath beginning at the base of the spine and traveling up through the center of the body,
Reaching the top of the head.
Feel the exhale moving from the top of the head all the way down through the center of the body,
Along the spine and the brain,
Arriving again at the base of the spine.
Notice the subtle pause at the end of the inhale and notice the subtle pause at the end of the exhale.
Notice the thoughts as they come and go.
Allow the mind to be as it is.
Bring your awareness into the center of the chest.
Feel the vibration of the breath there.
Feel the expansion and contraction with two opposite qualities creating balance and harmony.
Notice the mind slowing down,
Slowing down the ocean of thoughts moving into a river of thoughts,
The river of thoughts moving into a lake of thoughts,
Dropping into a lake of stillness,
Dropping into stillness,
Moving deeper in sigh,
Feeling the light of the heart center,
Illuminating the face,
Bringing radiance to the eyes,
Into your entire being,
Being clarity,
Awareness,
Feeling complete.
