Welcome to this guided breathing meditation.
In this meditation we will use the awareness of our breath as an anchor for our thoughts.
Let's begin.
Find yourself in a comfortable seated position.
Allow your spine to be straight,
Shoulders relaxed.
Gently rest your hands on your lap.
Close your eyes if that feels right for you.
And simply notice your breath.
Notice your inhale and your exhale.
Notice the rise and expansion on your inhale and release and relaxation on your exhale.
Simply noticing your breath as it is.
Noticing your natural rhythm of breath.
Notice the feeling of the inhale,
Breath coming in through your nose.
Allowing it to leave through your mouth on your exhale.
Throughout this practice we will simply notice our breath as it is.
We will not try to change it or alter it in any way.
Simply using our breath as an anchor for our thoughts.
So whenever you notice your thoughts wandering,
Which they will,
Choose to gently bring your attention back to your breath.
Notice your breath just as it is.
With no expectations or need to change it.
Simply being aware of your breath in this present moment.
Breath is life force.
Breathing is what gives us life.
Inhaling to bring oxygen to our cells and exhaling to release waste carbon dioxide.
Allowing your breath to simply be and to be present with your breath.
Calm,
Rhythmic breathing relaxes the nervous system.
As you breathe in,
Know you are breathing in.
And as you exhale,
Know you are exhaling.
Allowing your mind to be present with each breath.
Allowing your breath to anchor your mind in the present moment.
Breathing in,
I calm my body.
Breathing out,
I smile.
Breathing in,
I calm my body.
Breathing out,
I smile.
Breathing in,
I calm my body.
Breathing out,
I smile.
When your thoughts wander,
Gently bring your attention back to your breath.
Feel your body expand on your inhale and relax on your exhale.
Noticing how your breath makes you feel.
Noticing a sense of calm.
Breathing in,
I calm my body.
Breathing out,
I smile.
Awareness to breath connects body,
Mind and spirit in the present moment.
We'll gently bring this meditation to a close.
Knowing that at any point throughout your day,
You can use your breath as an anchor when you feel your thoughts getting away.
Really use this practice and notice your breath to ground you in the present moment.
As we end,
Let's offer a piece of gratitude for this practice and for taking this time for ourselves.
Gently wiggle your fingers and toes.
Bring a movement back into your body.
Gently open your eyes and notice your surroundings.
Thank you for taking your time to practice with me.
