Welcome,
Welcome to this simple meditation on breathing.
This is a simple basic relaxing meditation to simply stay in your breathing.
Just observe your breath in this moment.
Observe if your breath is fast,
Slower,
Anxious,
Short,
Long one.
But please don't change the pace of your breathing.
Just observe without any intention.
This is simply a moment of awareness to observe,
To meet your breathing inside of you.
Lie down now and take the time to find a comfortable position.
Bring your hand on your belly and the other hand on your chest with the elbows bent,
Comfortable,
Relaxed.
Lie down your legs,
Relax your shoulder,
Your arms.
Be aware to find your comfort,
To feel comfy.
Be gentle in this moment with yourself,
In this moment of practice,
Without judgment,
Without expecting.
And now take three long deep breaths with your nose,
Inhale inside your nostrils and exhale.
Leave that the breath goes spontaneously with a spontaneous rhythm.
Let's take another long deep breath,
Inhaling a white light inside your body,
Inside of you and exhale.
All the black light and the stress that doesn't belong to you.
And now take the third long deep breath inside of you,
Bringing this breath of peace and white light in all your body cells and exhale.
Notice if there is any noise or sounds around you or outside the room.
And now with love,
Go back inside of you and just listen the sound of your breathing.
Your breathing simply is accompanying you in this moment as something spontaneous and natural.
Make your breath deeper and slowly.
There is no right way to breathe,
There is not a wrong way to breathe.
Just observe how it is and how do you feel when you breathe and you recognize your breathing.
This is a moment to take your deserved relaxed.
Simply let the breath goes inside of you and outside of you.
Just notice that you are breathing and you are receiving life from this.
Notice the sound of your breathing inside of you,
Inside every cell of your body who's relaxing.
Move with your presence in every breath you take.
And move your presence in all the sensation you are feeling.
Listening to the body who is going to relax and with the presence of your breath who spontaneously remind you you are alive.
Just note the movement of your breathing in the body,
In your mouth,
In your nose and as the breath arrive in your nose,
In the nostril,
Coming inside,
The air seems more fresh and as the breathing is going outside from your nostril,
You perceive the air,
You perceive the air warmer.
Simply note and observe.
Perceive your chest going up and going down.
Perceive your chest going up when you take the breath and slowly going down when you leave the breath outside your body.
Feel the belly expand and contract according to the movement of your sweet breath who calms you.
You don't need to control the movement.
You don't need to control nothing in this moment.
It's simply the moment of your breath and your calm.
Just perceive a natural sensation.
Stay with the breath even if when you have some tough and your mind is unfocused because it's normal to think,
To be distracted but be gentle with yourself and go back to the breath and the sound natural of your breathing.
This is the practice.
Don't judge your mind who is sometimes unfocused but observe and hold the presence.
Hold the presence as an observer.
Be gentle with yourself and be gentle and be kind with your tough and go back with the attention on breathing in this moment.
Just teach to your mind to go back to the breathing here and now.
And take a pose,
A natural pose when you inhale and you exhale.
Feel the breathing and pose and exhale.
Empty your body and pose spontaneously.
Create a pose when the air come in and come out from your body.
And now just note where you feel more the breathing in which part of your body is stronger,
Deeper.
Just find your spontaneous breath and think where it is,
Where spontaneously is expanding the body.
Just observe without resistance,
Without control.
Feel the breath how it is,
Like a natural path you are living now.
Observe how your breathing is calmer,
Tranquil and just notice the present moment.
Make the right relax to breathe and rest with this slower pace.
Imagine that your breathing is like an anchor in the ocean and you are like a navigator in the sea who sail and the waves of the sea and the breathing is your anchor so please stay with your breathing and enjoy the relaxed.
I leave you in this special moment of breathing with yourself,
In this moment of relax,
Simply enjoying your breathing.
Om Shanti.
Om Shanti.
