Hello and welcome to this four-minute meditation.
This is an invitation to take a moment from your day for a quick pause.
Find a comfortable position either seated with your feet firmly planted on the floor or you can also lie down for this meditation.
You may gently close your eyes or you can find a soft gentle gaze on the floor or on an object in front of you.
In this moment start to notice your breath.
Pay attention to the sensation of the inhale,
The air entering your nose or your mouth,
Your lungs expanding.
Also noticing the sensation of the exhale,
The lungs contracting,
Warm air leaving your nose or your mouth.
Just taking a couple of breaths here on your own again,
Noticing the inhales and the exhales and just grounding yourself in this moment.
Start to deepen your breath now.
As you take the inhale,
Try to expand the rib cage and really open up filling up with this fresh oxygen,
Fresh air.
Coming to the top of the breath,
Just allowing the exhale to slowly come out.
Exhaling with ease,
Lengthening the breath.
Just allowing the breath to calm the body.
Your mind may start to wander and this is totally normal and expected.
Just gently bring your attention back to the breath when thoughts come up.
You may have to do this two or three times,
You may have to do this 20 times.
It's all okay,
It's all perfect,
It's all totally fine.
So continuing the breath,
Just knowing that taking this time for yourself is incredibly valuable.
Inhaling and exhaling.
Exhaling and exhaling.
When you are ready to return to your day,
You can gently blink the eyelids open.
Slowly coming back into the environment around you.
Thank you for meditating with me.
I wish you a wonderful rest of your day.
