Hello and welcome to this beginners meditation.
Please take a moment to make sure that your phone is turned off,
That you're in a comfortable position with your back away from your chair,
Your legs balanced and your feet flat on the floor if you are sitting in a chair or if you're on the ground you can cross your legs and look for balance across the knees and hips.
We're going to begin just by getting settled into the body taking a deep inhale breath through the nose and open your mouth exhale one more time a deep inhale breath through the nose and exhale take a moment to find length up through the spine roll your shoulders down away from your ears let your belly puff out and just look for a sense of release of any tense muscles take a moment to scan through the body from the toes around the feet and ankles release any tension that you find up through the calves relaxing across the thighs the buttocks and groin keep your back lengthening but take away any rigidity any tension all the way up through the back release the muscles around the belly around the chest under the arms let your shoulders get a little bit heavy let your arms get heavy and your hands and gently tuck the chin release any muscles around the head around the ears releasing across the eyebrows around the mouth and jaw maybe give your jaw a gentle wiggle just knowing that it's fully relaxed and start to bring your attention to your nose and if you pay attention just at the entry point of the notes in the nostrils you'll feel a cool air entering paying attention you might feel the air moving down the back of the throat and perhaps movement of the chest or the belly as the inhale breath comes in through the nose and a gentle contraction of the belly as the exhale moves out of the nose gentle inhale and the belly widens a gentle exhale and the belly contracts and all the time the cool air entering and the warm air leaving the body I just want you to let the breath come in like a wave without trying to change it without forcing it and all you need to do is keep your attention on that movement of air coming in and out of the body for some it is easier to focus on the nostrils with the cool air and the warm air moving in and out and for some it is easier to focus on the belly the gentle contraction and expansion of the belly whatever feels comfortable for you sometimes your mind will wander off it's all part of the process you may start thinking about something you have to do something that somebody said something you want to say to somebody something you wish you'd said just remember that it's all part of the natural process and over time it will get easier to keep drawing your attention simply back to the breath nothing more and nothing less just enjoy simplicity of breathing the life entering your body the life inside your body the breath continues to move like a wave without force without tension and when you're ready take a deep inhale breath fill up your whole belly and open your mouth exhale taking one more like this a deep inhale breath through the nose fill up your belly open your mouth and exhale take a moment to lengthen up the spine and roll the shoulders down you may want to bring your hands together maybe into a prayer position in front of your chest or one hand on the chest let's take a moment to acknowledge the time that you've taken out of your day out of your routine just to spend a little time with yourself getting centered getting balanced and then when you're ready gently cracking open the eyes and coming back into the world around you thank you
