This is a relatively short,
Simple,
Breath-focused meditation,
And often these can be the most powerful.
Focusing on an anchor like our breath helps our brains and minds to become more aware,
More alert,
And better able to focus and pay attention clearly.
By doing this practice we are stimulating,
Strengthening,
And building the muscles of our mind.
So begin by finding a comfortable seat,
Whether it's sitting on the floor or in a chair.
Make sure you are free from distractions and disruptions.
If you need to,
Place a cushion under your sit bones to help lengthen your spine so that it feels strong yet relaxed.
When you are ready,
Gently close your eyes.
Starting with three deep cleansing breaths,
Breathing in through your nose,
Filling your whole body,
And preparing to breathe out through your nose all the way,
Exhaling everything.
Take another deep breath in through your nose as this breath of life travels through your body,
Fills you up,
And exhale slowly,
Slowly,
Slowly,
Consciously aware of the breath leaving your nose.
Taking one more deep breath in through your nose,
And as you exhale slowly,
Slowly,
Slowly,
Sense your body and mind surrendering to the relaxation and your breath.
Now allow your breath to settle into a natural rhythm,
Breathing gently in and out through your nose,
Following the movement of your breath with a simple count,
Inhaling through your nose,
2,
3,
4,
5,
6,
Hold for 3,
2,
1,
Exhale,
2,
3,
4,
5,
6,
Hold for 2,
3,
4,
5,
6,
Hold for 3,
2,
1,
Inhale,
2,
3,
4,
5,
6,
Hold,
3,
2,
1,
Exhale,
2,
3,
4,
5,
6,
Hold,
3,
2,
1,
Exhale,
2,
3,
4,
5,
6,
Hold,
3,
2,
1,
Continue at your own pace,
Inhaling fully,
Exhaling completely,
Hold,
Inhale,
Feeling the expansion of your ribcage and chest,
Hold,
Exhale,
Feeling the release and relaxation of your whole body,
Inhale,
Feel the expansion of your back and the sides of your ribcage,
Hold,
Exhale,
Feeling the breath soften every part of you,
Allowing your breath to return to a natural,
Comfortable rhythm without force or control,
Letting go of the counting,
Bring your awareness back to your body just gently,
Noticing if anything has tightened up,
If you can relax your jaw,
Soften shoulders,
Spine a little straighter,
Let the breath flow through your whole body as you bring your awareness to the tip of your nose,
Simply noticing your breath coming in and out of your nose,
Notice the sensation of your breath as you inhale,
Notice the sensation in your nostrils as you exhale,
Simply observing in and out,
If you notice your mind starting to wander,
That's ok,
There's no need to judge or be frustrated,
You noticed and that in itself is mindfulness,
Gently bring your awareness back to the tip of your nose,
Back to your breath,
Feeling the coolness of your inhale through your nostrils and the warmth of your exhale out of your nostrils,
If your mind drifts again,
Simply bring it back,
Bring your mind back to your breath and your nose,
Breathing gently,
Without effort,
Without control,
Without holding on,
Simply flowing,
Simply noticing.
When you're ready,
Begin to expand your awareness from the tip of your nose to your entire body,
Feel your chest rise and fall,
Feel your belly rise and fall,
Notice your sit bones grounded onto the surface beneath you,
Become aware of your fingertips and of your toes,
The back of your body,
The front of your body,
With your eyes still closed,
I invite you to take a final deep breath in through your nose and as you exhale,
Gently drop your chin towards your chest and slowly begin to flutter your eyelids,
Allowing light to come back into your awareness as you softly open your eyes,
Returning back into your physical body and into the room you're in,
Know that you can return to this connection with your breath at any time,
Whenever you need a little reset.
Thank you for practicing with me today.
