Find a comfortable position.
Relax the body.
Allow the mind to bring focus to this moment.
This meditation is a calming meditation.
A meditation that we can do quickly or anytime throughout the day.
During this breathing meditation you will focus on your breath.
This will calm your mind and relax your body.
There is no right or wrong way to meditate.
Whatever you experience during this breathing meditation is right for you.
Don't try to make anything happen.
Just observe.
In your comfortable position,
This comfortable position that you can relax,
Your body can be still,
But a position in which you will not fall asleep.
Maybe you're lying on your back with your feet planted on the floor.
Maybe you are in a seated position.
Maybe something beneath the sit bones to allow you to sit a little taller.
Close your eyes and focus on one spot in the room.
Roll your shoulders slowly forward and then back.
Slowly forward,
Slowly back.
Lean your head from side to side,
Lowering your left ear towards your left shoulder and then your right ear towards your right shoulder.
Relax the tension,
The muscles in the neck and the upper back.
Your body will soon come into a place where it will continue to relax as you meditate.
Observe your breathing.
Notice how the breath flows in and out.
Make no effort to change your breathing in any way.
Simply notice how your body breathes.
Your body knows how much breath it needs,
How much air it needs,
How much space you have.
Just breathe.
Quietly seeing in your mind's eye your breath flowing gently in and out of your body.
When your attention wanders,
As it will,
Just focus back again on your breathing.
Notice any stray thoughts but don't dwell on them.
Simply let the thoughts pass.
See how your breath continues to flow deeply,
Calmly.
Notice the stages of a complete breath,
From the in breath to the pause that flows,
The exhale,
And the pause before taking another breath.
The in breath,
The pause that follows and flows,
The exhale,
And the pause before taking another breath.
Observe.
See the slight breaks between each breath.
Feel the air entering through your nose.
Picture the breath flowing through the cavities in your sinuses and then down to your lungs.
As thoughts in truth,
Allow them to pass and return your attention to your breathing.
See the air inside your body after you inhale,
Filling your body gently.
Notice how the space inside your lungs becomes smaller after you exhale and the air leaves your body.
Feel your chest and stomach gently rise and fall with each breath.
Now as you inhale,
Count silently.
One.
As you exhale,
Count one.
Wait for the next breath and count again.
One.
Exhale.
One.
Inhale.
One.
Exhale.
One.
Notice how your body feels.
See how calm and gentle your breathing is and how relaxed your body feels.
Now it is time to slowly and gently bring awareness to the entire body.
Witness the relaxation of the entire body.
How calm and gentle is your breathing?
How relaxed does your body feel?
Bringing awareness to the corners of the body.
Gentle intention to reawaken the body and the mind.
Keeping the eyes closed,
Notice the sounds around you.
Feel the floor beneath you.
Feel your clothes against your body.
Wiggle your fingers and your toes.
Welcome a stretch if it feels appropriate.
Shrug the shoulders.
Begin to open the eyes and remain still for a few moments longer.
Straighten out your legs and stretch your arms and legs gently.
Again,
Sit for a few moments more,
Enjoying how relaxed you feel and experiencing your body.
Begin to reawaken your mind.
Returning yourself to a level of alertness.
Take a deep breath in and a long slow breath out.
Once again,
Breathing in and finding your release.
Thank you.
Namaste.
