Welcome to this meditation where we're gonna focus on our breathing.
First try to find a place where you feel comfortable,
Maybe laying down,
Sitting,
Whatever feels good for you.
Whenever you're ready,
Slowly close your eyes and breathe in through your nose and out through your mouth,
In through your nose,
Out through your mouth.
And let's continue this on your own speed,
Breathing in through your nostrils,
Breathing out through your mouth.
And with every inhalation,
Feel the new energy coming into your body.
And with every exhalation,
Let go.
Now try to notice how your breathing is.
Is it fast or slow?
Is your breath warm or cold?
Without judgment,
Just observe and notice what is happening inside your body.
Breathe in through your nose,
Breathe out through your mouth.
Let your shoulders drop and feel yourself getting more and more relaxed with every exhalation.
Your breath is such a powerful tool.
It's connected with the nervous system.
It's so important to breathe through your whole body.
And to be aware,
Just observe without judgment.
Know that it will benefit you doing this meditation,
Help you relax your body,
Reduce blood pressure,
And relieve stress.
To connect with ourselves again,
Who we are.
Breathe in through your nose,
Feel your body more and more relaxed.
Notice where you feel within your body.
Notice what you feel with every inhalation and every exhalation.
Just become aware and notice that you are in control of breathing in and out.
Breathe in through your nose,
Hold your breath,
And breathe out.
Do it two more times.
Breathe in through your nose,
Hold for four,
Four,
Three,
Two,
One,
And let go.
Breathe in through your nose,
Hold for four,
Four,
Three,
Two,
One,
Breathe in through your nose,
Hold,
And let go.
Give yourself some time to come back to your normal breathing,
Just like that.
And just focus on your breathing for a little bit now.
Notice and invite your body to relax.
Let yourself relax and become curious about your body,
About your breathing,
And do your best to relax any areas of tightness and tension by just breathing.
Tune in to the rhythm of your breath.
You can feel the natural flow of breathing in and out.
You don't need to do anything to your breath.
Not long,
Not short,
But natural.
Notice where you feel your breath in your body.
It might be in your abdomen,
It may be in your chest,
Your throat,
Or your nostrils.
See if you can feel the tension or see if you can feel the sensation in your body,
One breath at a time.
When one breath ends,
The next breath begins.
If you're not able to notice the breath in all areas of your body,
That's okay.
We are more connected to certain areas of the body than others at different times of the day.
Now,
As you do this,
You might notice that your mind starts to wander.
You may start to think about other things.
If this happens,
It's not a problem.
It's very natural.
Try to notice that your mind has wandered.
You can say,
Thinking or wondering,
And gently redirect your attention right back to the breathing and notice your breath in silence.
From time to time you get lost in thought,
Then just return to the breath.
Once again,
Notice your body,
Your whole body seated here.
Let yourself relax even more deeply.
And then,
If it's available,
Please offer yourself some appreciation for doing this practice today.
Namaste.
