This meditation is all about your breath.
We are simply going to breathe together.
So let's get started.
Find a comfortable position to sit in.
You don't need to sit cross-legged on the floor but maybe you can take a chair,
Sit upright with feet hip-width apart,
Hands on your lap,
With your lower back supported but keep your head,
Neck and shoulder free from leaning against anything.
Make yourself comfortable and then start closing your eyes.
If at any point your position gets uncomfortable simply move to make yourself comfortable again.
To begin let go of any expectations and preferences you may have about this experience.
When we let go of expectations and preferences we are in a state where we can innocently accept each moment as it comes.
Take a deep breath in through the nose,
Into the belly,
Then through further breath into the chest.
Hold it for a second and then release.
Take a deep breath in through the nose,
Into the belly,
Into the chest.
Hold then release.
One last time,
Breathe into the belly,
The chest,
Hold it and release.
Now allow your breath to settle into its natural rhythm.
And connect to the touch of your breath coming in and out of your nose.
As you inhale feel the air caressing the wall of your inner nostril,
Feel the air coming down through the throat into the belly,
Feel your belly expanding like a balloon,
Feel the chest expanding and when you exhale feel how the air is slightly warmer than the air which came in.
Establish the witness and witness your breath.
Your witness is like a little gatekeeper sitting at the bridge of your nostrils,
Making sure to check in with each particle of air coming in and each particle of air coming out of your nose.
Feel the oxygen as if it was a magical substance,
Bringing light and positivity as you breathe in,
Nourishing your organs and your mind and also removing darkness and negativity as you breathe out.
Now for the next few minutes simply watch your breath coming in and out of your nose.
By witnessing your breath you are allowing it to become softer and fainter.
And at some point you will no longer witness the breath and instead you will be thinking of something else.
That is totally normal and an important point.
When we meditate we don't ever need to resist thoughts.
We may even notice how wild and turbulent our mind is,
Jumping from one idea to the next,
Bouncing from thoughts to thoughts without any particular sequence.
And this especially when we start a meditation practice.
The goal of your meditation is to catch those moments during which your mind is going wild and use your breath to come back to the present moment.
This way you train your own mind to stillness and allow it to expand.
When we meditate our mind gains self-awareness and our body is recuperating from accumulated stress.
And the breath is the tool we use to come back to the present moment.
So stay connected to the touch of your breath.
Keep breathing,
Making your exhalation slightly longer than your inhalations.
Keep connecting to the power of your breath.
The power of your breath,
This unique function that keeps us alive.
We can live a few weeks without food,
A few days without water but it's only a matter of minutes without our breath.
It's not something we can borrow and buy.
Your breath is unique to you from your first to your last breath.
And your meditation practice allows you to be more aware of it.
Your breath is your own inner barometer.
You can regulate your breath to clear the storm of your nervous system.
When we experience emotion our breath takes a different pace and patterns.
When you are angry or sad your breath isn't the same than when you are relaxed and happy.
So the way you think reflects on the way you breathe.
And sometimes the easiest thing to do to not react to a situation is simply to take a breath.
So let's keep witnessing our breath coming in and out.
When thoughts are coming in without any judgment simply come back to your breath.
The power of your breath.
It's not just an exchange of oxygen and carbon dioxide.
Your breath is this magical substance that allows you to be one with nature.
When you inhale the trees exhale and when you exhale the trees inhale.
With the breath we unite with nature to make one.
Oneness.
So keep watching your breath coming in and out taking the power of nature in and releasing energy for nature to transform.
Now keep your eyes closed.
But stop witnessing your breath and observe how you are feeling.
Take a long deep breath in through your nose into the belly and the chest and then release.
Only when you are ready you can slowly start opening your eyes and bring your mind back into your space.
Thank you.
