Morning Ritual

It only takes one breath to bring you to the present moment. In this gentle meditation you will experience how within the space of one breath, you may find deep peace, calm and your entire wellbeing. Enjoy!

Transcript

Hello and welcome.

I'm glad you decided to meditate with me today.

I'm sure that together we can create some positive change,

Individually and collectively.

As we search for fulfillment,

We surround ourselves with stuff,

Creating more complexity,

Hoping that somehow more is better.

Day after day exchanging our freedom for temporary comfort and pleasure.

Surrounded by the world of matter,

We are taught to believe that the emptiness that we feel inside can be somehow filled by accumulation of goods.

Our mind comes with countless excuses to justify this behavior.

Nevertheless,

As the time passes by,

The emptiness inside grows and the next acquisition creates only a momentary illusion of fulfillment.

Our mind,

Like a monkey,

Jumps from one thought to another,

Searching for instant gratification,

Only to find that the one at hand is not enough.

We desperately hope that fulfillment awaits around the corner in the next experience,

Next pleasurable moment.

This hope is only a fool's hope and when we realize that,

The life as we know it comes to a sudden halt.

In this moment,

Some succumb to anger and grief of the time lost.

Others discovered freedom from doing and having and finally feel at peace.

This glimpse is usually enough to change the trajectory of one's life.

The awakening.

Awakening to the life it is.

Awakening from the imaginary life of our mind.

In this moment,

Our worst fear becomes our salvation.

The solution is no longer in the future but right here in the present moment,

Contained in the space of one breath.

Allow yourself to sit with ease and comfort.

Posture being relaxed but aware.

Allow your back to be straight but not rigid.

Letting your breath flow freely.

Your feet on the floor.

Your hands in your lap.

Allow your eyes to close.

We often search for a perfect condition to start our meditation.

But this one is as good as it gets.

A perfect starting point.

The way you are with all your feelings,

Emotions,

Thoughts.

There won't be a better opportunity for you to be yourself and to be with yourself.

So as the world around you continues to be,

Recognize your breath.

Feel the expansion and contraction of your body as you breathe in and breathe out.

Notice if you can be at ease with this simple experience of in-breath and out-breath.

Notice any emotional tension and discomfort.

And for now,

Be with it the way it is.

The experience of the world as is through the filter of your internal and external senses alongside your breath that comes in and goes out.

Notice that your breath is not concerned with the external circumstances.

Whether you are happy,

Sad,

Whether you feel joyful or angry,

Your breath is always there.

Now,

Recognize that as you breathe,

Thoughts,

Images,

Perhaps bodily sensations will try to compete for your attention.

And sometimes it's not easy to maintain your focus on your breath.

And this is okay.

This is normal.

As you continue breathing,

Try to find a center of your breath.

Recognize that point in your body around which you can feel expansion and contraction as you breathe in and breathe out.

Recognize that space in your body and make it a place to which you can always return regardless of the external circumstances,

Regardless of your thoughts and feelings.

Notice that although you breathe in and breathe out thousand times every day,

Only one breath matters.

The one that you experience right now.

And gathering your entire being around this one breath.

Sometimes it feels pleasant.

Sometimes it may feel unpleasant.

But it's always there for you.

The most faithful companion,

The most reliable friend.

Feel the safety and the calm.

Every single breath is a new opportunity to discover more about yourself.

To discover more peace,

More calm,

More security.

Since you cannot breathe in the past and you cannot breathe in the future.

When you are aware of this one breath,

You always are in the present moment.

Consider each breath separately.

Each breath has a new chance,

A new beginning.

Find yourself within the space of one breath.

And even if your mind wanders,

If you're distracted,

Know that you can always bring yourself back and start anew.

And one breath is all what it takes to be yourself.

I'll let you practice now on your own for a moment.

As I'll stand by your side,

Holding the space.

I'll let you practice now on your own for a moment.

And one breath is all what it takes to be yourself.

You You You You You You You You You And now it's time to return Begin by engaging all your physical senses Hear the sounds Notice brighter and darker spots in front of your eyes Feel the pressure on your fingertips Feel your feet resting on the floor Now,

Gently and slowly move your toes Slowly move your toes Stretch your fingers Slowly and gently tilt your head to the left Feel the muscles stretching on the side of your neck Tilt your head to the right Back to the center And now put your left hand on your belly Right hand on your heart And take one deep cleansing breath in through your nose And out through your mouth When you're ready,

Open your eyes and welcome back Thank you so much for meditating with me I hope that you will remember this practice of one breath And return to it during your day Remember,

It takes only one breath to bring yourself back to the present moment Every time you will feel you need a break,

Stop for a moment And take one breath And in this moment,

Know that you are loved,

You are worthy and you are enough That's all it takes,

One breath Thank you again for listening to this meditation and for supporting me My name is Tomek and I wish you a wonderful day

Reviews

Amazing. Great guidance, background music not too loud. Introduction, main part and ending all smoothly put together. Namasté Tomek🙏🏻🧘🏻‍♂️

This practice of "one breath" will be one I will return to often. Thank you

Just What I needed .
The holding of space . Perfect
Aum Shanti

Very relaxing. Great blend of introduction, guidance, and time to practice quietly

Wow. Powerful. most grateful for your guidance in this wonderful practice.

My new favorite meditation session. Beautiful message and calming voice. Thank you🙏🏻

Really great start to my day. Appreciate it! 👍🙏♥️

I wish I could give this more than five stars, it was just what I needed this morning. Thank you!

Excellent. Much needed. Your voice is always calming and soothing. I shall return to this as I have to your other meditations. Thank you. I am grateful to you. 🙏

One breath. I will cultivate the habit of remembering it throughout the day. Thank you very much.

Excellent longer meditation. What I took away most “you can’t breathe in the past and you can’t breathe in the future, so the breath you are taking signifies the present moment.”

Thank you, for reminding me thtat it takes one breath to return to the present moment.

A great tool offered to go back at any time of the day.

I am having to set this in my library, what a wonderful experience and I thank you for beginning my day in the most beautiful way🦋🕊️🪷🕊️🦋

Thank you for this gentle and restful practice which is the perfect way to start the day. Namaste

I like your meditations a lot. This one in particular is great when I’m feeling very anxious. Thank you so much.

This is a beautiful meditation to start the day but I think it is a good one to listen to anytime when you need a some grounding.

It’s been awhile since I meditated with you, I’d forgotten how amazing your voice is and how I feel after one of your sessions, thank you 🙏🏻 x

So lovely! Tomek's voice is so soothing and calm - it relaxed me very quickly into a deep calm state. Thank you!

A good way to start the day remembering each breath is our present.

I just came back to this after sometime. So glad I found That One Breathe. TY! 🙏