Start by slowly settling in into your chair.
You can have your feet in the ground or cross-legged,
Your spine straight and comfortable.
And we're going to start with three deep inhales through your nose,
Exhale through your mouth.
As you continue breathing,
Slowly start relaxing your body.
Relax your eyes,
Relax your jaw,
Perhaps your tongue.
See if you can gently release your shoulders.
Relax your arms,
Relax your stomach.
Locate your breath.
Where is it at?
Where are you experiencing your breath at?
Is it under your nose?
Perhaps in your chest?
All you might be experiencing in your stomach is you put your hands on your belly and you can see as you inhale and exhale,
Your hand is rising with your stomach.
As you keep on breathing,
Decide for today,
For this practice,
Where is your breath?
And when I say return to your breath,
Come back to observing the breath or under your nose or in your chest or your belly or perhaps all three at the same time.
As thought will arise,
You just gently name them and come back to your breath,
To observing your breath in and out.
Relax your eyes,
Relax your lungs,
Relax your belly,
Relax your stomach,
Relax your stomach,
Relax your stomach,
Relax your belly,
Relax your stomach,
Relax your belly,
Relax your stomach,
Relax your stomach,
Relax your stomach,
Relax your stomach,
Relax your stomach,
You might find yourself wandering in your thoughts.
It's totally normal.
Just name your thoughts,
Bow to them,
Maybe thank them and come back to awareness of the breath,
To the present moment of inhale and exhale.
Relax your belly,
Relax your stomach,
Relax your stomach,
Relax your belly,
Relax your stomach,
Relax your belly,
Relax your stomach,
Relax your belly,
Relax your stomach,
Relax your stomach,
Relax your belly,
Relax your stomach,
Relax your stomach,
Relax your stomach,
Relax your belly,
Relax your stomach,
Relax your belly,
Relax your stomach,
Relax your stomach,
Relax your stomach,
Relax your belly,
Relax your stomach,
Relax your stomach,
Relax Perhaps under your nose or in your chest or in your belly.
Just keep coming back to it.
Just keep coming back to it.
Just keep coming back to it.
Just keep coming back to it.
Just keep coming back to it.
Just keep coming back to it.
Just keep coming back to it.
Just keep coming back to it.
Breathe your breath.
Just gently come back to it.
Come back to this present moment.
There's nothing else existing in your universe.
Your other breath inhale and exhale.
There's no thoughts.
There's nothing else,
Just you and breath.
Breathe your breath.
Breathe your breath.
Breathe your breath.
Simply come back to your breath.
Locate where it is and observe that there's nothing else in the universe.
Swim in this awareness of being one with universe through your breath.
Breathe your breath.
Breathe your breath.
Breathe your breath.
Breathe your breath.
Breathe your breath.
Breathe your breath.
Gently come back to your breath.
Observing your breath,
Being an awareness of your breath.
We are at the last minute of our meditation.
Slowly start coming back to yourself,
To your body.
Perhaps take a sweet deep inhale and exhale.
And whenever you're ready,
Open your eyes.
Open your eyes.
Move your body a little bit.
Stretch if it's needed.
And have a wonderful day.
