Hello and welcome to this meditation.
Begin by making yourself very comfortable.
You may lie down or sit in a position that allow unrestricted flow of your breath.
Your back straight but not rigid.
Your hands resting in your lap.
Your feet on the floor grounding you and centering.
Giving you full support.
Let the gravity do its job.
Feel how the space opens inside of your body.
Your joints getting loose.
More and more space around your organs.
You melting into your chair.
And now let us take together a couple of deep mindful breaths.
Remember to breathe in deeply through your nose into your belly and exhale through your mouth as if you try to blow a balloon.
Are you ready?
In and out.
In and out.
In and out.
Relax and breathe normally.
Allow your breath to return to its natural rhythm.
There is no need for control.
As a matter of fact you let go of any form of control of your body,
Of your breath.
Let yourself be.
As you breathe in and breathe out,
Recognize this simple dynamic of your breath.
Every time you breathe in your muscles gently tense.
And when you breathe out your entire body relaxes.
Now,
As you breathe in you take in a fresh energy and as you breathe out you release anything that may get in the way of this practice.
I'll ask you to emphasize the out-breath.
Make it just a little bit longer.
And as you exhale tune in into that relaxation that comes upon you.
Enjoy this short break in which your body melts and relaxes even more.
Breathing in,
Noticing how your body tenses up and breathing out,
Letting the relaxation in.
In between the breaths you may notice that your mind wanders.
Your attention being drawn by a thought or a bodily sensation,
That's absolutely normal and there's no need to get upset.
Simply recognize mind wandering and then return yourself to the natural flow of your breath.
Return yourself to the relaxation.
As you follow your breath imagine that every exhale gives you just one more percent of relaxation.
Allow yourself to experience it fully.
And then your mind wanders again and that's absolutely fine because you have a choice.
And in this choice you can either follow your mind wandering or gently and calmly return yourself to the process of relaxation.
Remember even if your mind wanders a hundred times I'm here with you to hold this space and bring you back.
Breathing in your body energizes.
Breathing out your body relaxes just a bit more.
And let you practice by yourself for a moment.
Jiangil And now it's time to return.
Recognize the room around you.
The external sounds.
Sensations in your body.
Gently wiggle your toes.
Move your fingers.
Tilt your head also slowly to the left and to the right.
And for the last time,
Take one deep mindful breath in through your nose and out through your mouth.
And when you're ready,
Open your eyes and welcome back.
Thank you for watching!
