Hello,
This is Shani and welcome to this short meditation,
Short but powerful and important meditation that never underestimate the power of these little breaks in your life.
Find a comfortable seated position and when you're ready,
Close your eyes.
Place your hands on your knees or one palm inside of the other and begin to tune into your breath.
Allow your breath to deepen at first.
So sip in a little more air.
And exhale through your nose.
Now follow your breath with your mind as you breathe in through your nose.
Follow your breath down your spine into the tailbone.
And notice how your belly expands with breath.
As you breathe out,
Draw the belly in towards your spine and allow the breath to move up the spine and out through the nose.
Breathing in.
And breathing out through your nose.
Breathing in.
And breathing out.
Notice how your body expands as you inhale.
And notice how your body releases on the exhale.
Inhale,
Receiving the breath.
And exhale,
Breathing in.
And just several more like that.
Breathing in deeply.
And breathing out completely.
And after your next exhalation,
Empty your lungs completely.
And now let the breath go.
Allow your breath to become natural.
Very gently,
Slowly allow your breath to find its own rhythm to breathe.
Fully getting out of the way.
Just allow your breath to find its own natural rhythm.
Invite your mind to focus on your breath now.
Observing how your body finds its natural rhythm.
Notice how your body is coming into its natural rhythm moment by moment.
And allow your whole system to come into balance in this moment.
Just allow nothing to do.
Allow your breath to be down in your belly without breathing any deeper.
The breath is natural.
Feel your breath in your belly.
Feel your natural breath in your belly.
Feel the weight of the body getting a little heavier on the earth.
Feel yourself a little bit more embodied.
Notice your skin in contact with the atmosphere.
Or your skin in contact with your clothes.
Observe the natural breath again.
Notice the sounds in your environment without adding any labels to them,
Good or bad or nice,
Enjoyable or not.
No labels,
Just notice the sounds.
Notice the ones that are closer to you or further away.
Notice the present moment as it is.
No labels.
Notice the sounds.
And to close,
Take a deep breath into your body.
And exhale.
When you're ready,
You can gently open your eyes and take in your environment through your eyes.
Notice your environment through your skin.
And invite yourself to be present today.
Thank you.
