Hello and welcome to this mindful breath meditation.
You can feel free to get into whatever position feels comfortable for you,
But I'm going to go ahead and guide you into a position that might feel right if you're not sure of what position to use for this meditation.
You can find a comfortable seat in a chair,
Keeping your back,
Your neck,
And your head straight.
You can extend your spine,
Lower your shoulders up,
Back,
And down toward the ground.
You can tuck your chin toward your chest and gently rest your hands in your lap.
Once you've found whatever posture works well for you,
You can close your eyes and start to take a couple of deep breaths.
Breathing in deeply through the nose and breathing out through the mouth slowly and gently with steady control.
Breathing in deeply through the nose and breathing out through the mouth slowly and gently.
Breathing in deeply,
Feeling the belly and chest expand.
Breathing out slowly and gently,
Letting it all go.
One last time.
Breathing in deeply and breathing out slowly.
From here,
You can allow your breath to settle and return to its natural soothing rhythm.
No need to control your breath in any way.
Just allow yourself to breathe,
Allowing yourself to be soft and natural.
And with each breath,
Allow yourself to become more peaceful and at ease.
Use your breath to begin to release any tension or stress you may have been holding on to,
Dedicating this time right here,
Right now,
To let go of all tension,
Discomfort,
And anything that may be standing in the way of you experiencing peace.
Just breathing gently and naturally,
Following each inhale and exhale,
Giving yourself permission to just be without having anything to do,
Anywhere to go,
Anything to achieve,
Just allowing the body and mind to rest.
And as you continue to breathe naturally from this place of stillness and relaxation,
Bring your awareness to the feeling of the breath in the body.
And just notice,
Where do you feel the breath the most?
Where can you notice any physical sensations in your body?
Maybe it's just noticing the rising and falling of your belly with your breath.
Maybe you bring your attention back to the expansion and contraction of your chest.
Or perhaps you just notice the feeling of air as it passes through your nostril.
Just notice where you feel the breath the most.
See if you can connect with any other physical sensations without judging it as good or bad,
Just simply observing.
You may even notice the whole movement of breath as it comes in through your nose,
Travels down your throat,
Expands into your belly.
And then the out-breath of the belly and the air getting pushed up through the lungs out the throat and out the nostrils.
Follow this movement of breath.
You can either pick a single spot and see how the breath changes in that spot over time,
Or just follow through the different places in the body.
It just takes a few moments now to do that,
And I'm gonna allow you to do that on your own.
Now I'm bringing this practice to an end,
So go ahead and take one last big deep breath in and a long slow breath out.
You can wiggle your fingers and toes,
Move your head side to side,
And when you're ready,
You can open your eyes.
Thanks for taking this time to be mindful with your breath.
Come back anytime you need.
