Allow yourself to arrive.
Arrive to this practice of mindfulness of the breath.
Allow yourself to find a comfortable seat or chair where you are safe to close your eyes.
Allow yourself to settle into the posture of meditation.
Take a moment now to adjust.
Now in your own way take a few moments to relax your body.
Take three slow deep conscious breaths.
In and out.
In and out.
In and out.
And as you breathe out feel your muscles softening,
Relaxing and loosening.
Allow your breath now to find its own depth and rhythm and flow just to breathe itself.
Now become aware of the space before your closed eyes.
It is like a field of darkness.
Perhaps there are some muted shapes or colours.
Just simply resting your attention there with relaxed eyes and a soft inner gaze.
Bring your attention now to any sounds coming to you from outside.
There is no need to identify or label these sounds.
Just gently allow them to flow in and out.
Noticing the sounds inside your space now.
Just simply listening with a gentle curiosity.
Let the sounds come and go.
Allow the sounds to call your attention into this present moment.
Just listening.
Noticing now the sound of your own breath,
The gentle sound on the inhale and the gentle sound on the exhale.
Letting the sounds just come and go.
With each gentle sound you become more aware of your breath.
Noticing the feeling of the breath in the body as you breathe in and as you breathe out.
Feel the air moving across your nostrils.
Feel the slight movement of your chest and your belly rising with the in-breath and gently sinking with the out-breath.
Notice the feeling of each breath.
Just your natural breathing.
Follow each breath.
Allow the sounds to come and go.
Allow the breath to come and go.
If you notice your attention wandering or becoming caught up in a stream of thought,
Simply bring your attention back to the breath,
Back to the sounds,
Back to the feeling of the breath in the body and back to the rhythm and flow.
Rest your attention in the space in front of your eyes with total ease and grace.
Sounds coming,
Sounds going,
Breath coming,
Breath going,
Thoughts coming,
Thoughts going.
Now as we gently come towards the end of this breath meditation,
Allow your awareness of your breathing to become a little stronger.
Taking a deeper inhale and a deeper exhale,
A deeper inhale and a slow releasing exhale.
If you feel that you need to sigh or groan or moan,
Allow this sound to fall.
Bring your awareness to the spaces between your toes and your feet and offer some gentle movement to your toes.
Bringing your awareness to your fingers and the spaces between your fingers and noticing and when you're ready,
Gently offering some little movements.
Start now to reactivate your body by having a nice big juicy stretch.
You need to lift your arms up and out,
Allow your body to do whatever it feels right to do and when you are ready,
I invite you to gently open your eyes and take a moment to notice how you are feeling.
Take a moment to allow yourself to arrive back in your space.
