To start this meditation,
Find a quiet,
Comfortable spot where you can be alone and undisturbed for roughly 15 minutes.
Settle into a position that you can hold during this time without any discomfort.
And we will begin by setting the intention that this is a time for you,
A time to connect with who you truly are.
And letting go of all thoughts,
Limiting beliefs and concerns during this time.
Just letting go into your true self.
Begin by closing your eyes and letting your attention fall onto your breath.
Just allow yourself to notice the air coming in and out of your lungs.
And just let yourself rest for a moment.
And now,
Through your nose,
Taking a deep breath in,
All the way down to the bottom of your lungs.
And exhaling through your mouth.
And a deep breath in through the nose.
And slowly out through the mouth.
And one last time in through the nose.
And out through the mouth.
Good.
Now,
Letting your breath fall back into its own natural rhythm.
And notice where you feel the breath the most.
It could be in your nose,
Your chest,
Your stomach.
Wherever you notice the breath,
Wherever you feel it the most,
Is right for you.
And begin to focus on this spot.
Allowing yourself to really feel the sensation of the breath flowing in and out.
And if you find your mind drifting to a thought or an emotion or a sound you might hear,
Ever so gently bringing your attention back,
Back to the breath.
Allowing this meditation to be a gentle drifting back and forth between thought stream and focus the tension of the breath.
And simply be.
Anytime you feel your mind beginning to drift,
Gently bring attention back,
Back to your breath.
Letting go of any judgment,
Letting go of any attachment,
Being gentle,
Just simply letting go and letting yourself become one with this moment.
Letting go of any tension that might be held in the body,
Loosening your neck and shoulders,
Relaxing your arms and hands.
Letting this relaxation flow down,
Down into your stomach.
Not letting any tension in your legs and feet.
Allowing yourself to notice the sensations within the body.
Letting your mind and body become one.
I will now give you a moment of silence.
Silence to let your mind and heart become soft and at ease.
Relaxing into the sensation of breath.
Relaxing your thoughts and always gently coming back to the breath.
Letting go of any attachment that might be held in the body.
Letting go of any attachment that might be held in the body.
Letting go of any attachment that might be held in the body.
Letting go of any attachment that might be held in the body.
Letting go of any attachment that might be held in the body.
Letting go of any attachment that might be held in the body.
Letting go of any attachment that might be held in the body.
Letting go of any attachment that might be held in the body.
Letting go of any attachment that might be held in the body.
Letting go of any attachment that might be held in the body.
Letting go of any attachment that might be held in the body.
Letting go of any attachment that might be held in the body.
Letting go of any attachment that might be held in the body.
Letting go of any attachment that might be held in the body.
Letting go of any attachment that might be held in the body.
Letting go of any attachment that might be held in the body.
And now,
To end this meditation,
Begin to slowly open your eyes.
Letting your attention come back to the room.
Knowing you can bring with you this sense of relaxation and peace.
