Hello I'm Richard Willis and welcome to this short guided meditation on the calm breath.
This is a mindfulness based meditation that allows you to experience a peaceful relaxing awareness of the present moment through your breath.
To begin with let yourself settle into a comfortable position sitting down or lying down if that feels better for you.
Just ensure that your spine and head align in a straight line.
Rest your hands on your legs or in your lap and allow the body to relax.
Relax your jaw,
Your shoulders,
Relax the stomach muscles.
Then gently close your eyes if you haven't already and take a few quiet moments to become aware of the present moment.
Allow your mind to let go of thoughts of the past or future.
Let go of any mental busyness.
Arrive in the present moment.
Feel the sensation of the surface beneath you.
Getting a sense of the whole body.
Settling,
Resting,
Calm,
Grounding itself.
It's pleasant weight under gravity.
Observe the subtle movements of the body.
Movements as you breathe.
Notice the movement of the air as it calmly flows through the nostrils.
Feel the lightness of the air as it easily flows through the nose.
And if you notice the mind wandering,
That's fine.
That's perfectly natural.
Just gently,
Patiently guide your attention back to the breath.
Notice the movement of the air as it flows deeper into the body.
Watch its rhythm.
Place your attention on the torso.
Observe its gentle motion.
Expand your awareness now to the entire body.
Watching its calm movement.
Expanding and contracting as it breathes.
Wave after gentle wave with each breath.
More and more calm.
Allowing you,
Breath by breath,
To really relax.
Pure calm.
Pure peace.
Spend a few moments now simply watching the body's breath.
Watching the calm breath.
I invite you to bring your attention back to the sensation of the surface beneath you.
To the feeling of being grounded.
And when you're ready,
Slowly open your eyes.
And as you move into the rest of your day,
You can always come back to this calm breath.
Ready to relax in the present moment.
