Hello beautiful souls.
Today we're going to do a breath meditation.
So coming into a comfortable seat,
You can lay down if that's preferable.
Otherwise,
Coming into a comfortable seated position,
Ensuring that your spine is long.
Shoulders are relaxed.
Chin is slightly tucked.
Hands can rest gently on your knees or in your lap,
Right palm resting in left palm.
And begin to bring awareness to your body,
Seated in this moment.
Feel your sit bones in contact with the ground and your legs and feet.
Arriving fully in this moment.
Noticing if there are any areas of tension in the body and gently breathing into any areas that you find.
In a relaxed but alert state.
Notice if there are feelings of heaviness in the body or whether the body feels quite light.
And now bringing awareness to your breath.
Not trying to manipulate the breath in any way.
Not trying to change it.
Just noticing how your breath is in this moment.
Is it shallow?
Is it long and deep?
How do you feel the breath?
Maybe at the tip of your nose.
Maybe in the rising of your chest.
Or in the gentle swelling of the belly.
Just pay attention to how your breath is without trying to change it or judge it or label it.
Just notice.
And notice how your mind is in this moment.
Maybe you've had a very busy day.
Maybe you've just woken up and you feel really refreshed and clear headed.
No judgments.
Just noticing how your thoughts are.
Witnessing them as you witness the clouds in the sky passing by.
And finally noticing any predominant emotions that are present in your experience.
There may be feelings of sadness.
Feelings of joy.
Serenity.
Anger.
Again,
Not judging your emotions,
Just allowing them to be as they are in this moment.
And now we'll begin to bring our awareness to focus solely on the breath.
You may find it helpful to count.
Breathe in for one.
Out for one.
In for two.
Out for two.
All the way up to 20.
And then back down again.
Or you may prefer to mentally say inhale on the inhale.
And exhale on the exhale.
Or taking it one step further.
You can inhale joy.
Exhale love.
Or you can simply bring your full awareness to your breath if you don't need the support.
Noticing where the breath is predominant for you.
Some of us notice it more at our nose,
Some of us in our tummies.
So beginning now.
And now we'll begin to bring our awareness to focus solely on the breath.
And now we'll begin to bring our awareness to focus solely on the breath.
Notice if your mind has wandered and you've got lost in thoughts.
Bring your attention gently back to the breath.
If you're counting and you lose track of the number you're on,
Start again at one.
And now we'll begin to bring our awareness to focus solely on the breath.
And now we'll begin to bring our awareness to focus solely on the breath.
And now we'll begin to bring our awareness to focus solely on the breath.
Again,
Notice if your mind has wandered.
And bring your attention back to the breath.
No judgements.
And now we'll begin to bring our awareness to focus solely on the breath.
And now we'll begin to bring our awareness to focus solely on the breath.
Breathing in joy and breathing out love.
And now we'll begin to bring our awareness to focus solely on the breath.
And now we'll begin to bring our awareness to focus solely on the breath.
Notice if the breath has changed at all.
And now we'll begin to bring our awareness to focus solely on the breath.
And now we'll begin to bring our awareness to focus solely on the breath.
And if your mind wanders,
It's okay.
It's what minds do as soon as you notice bringing it back to the breath.
Our life force.
And place your awareness there.
And now we'll begin to bring our awareness to focus solely on the breath.
And now we'll begin to bring our awareness to focus solely on the breath.
Taking these last few moments to really become at one with your breath.
Tuning out all other distractions.
And when you're ready,
Slowly beginning to expand your awareness to take in the sounds around you.
Bring awareness back to your body.
Gently open your eyes if they're not already.
And just notice what you can see.
Offer yourself gratitude for taking this time to be with yourself.
To give yourself some much deserved love.
And start to make some small movements.
Maybe stretch.
Have a beautiful,
Beautiful day.
I hope you feel much better now than when we began.
Namaste beautiful souls.
