You you you As you prepare for today's meditation just making sure that you're right here present to the energy of transformation to the energy of life within you So you're appreciating and connecting to this sense of gratitude deep within This meditation is about the breath and how to Listen and connect and align yourself to the flow to the energy of the breath from a positive perspective As you breathe in and breathe out it's very important that you let go of the mundane worries and the mundane stresses Just naturally come back to a mindful connection to the breath This is a very basic meditation practice,
But it helps you to develop focus,
Concentration and to increase the sense of well-being deep within you as You focus on the positive and reach out for the breath so that the breath can teach you how to Stay present from moment to moment Then you're surrendering to the natural flow that's within nature this life energy that very often we constrict and contract to such a degree that It doesn't really flow through our bodies.
It doesn't flow through the energy centers It doesn't flow through the creativity of our thinking or the creativity or flooring the world with a sense of curiosity So it doesn't matter what ever is happening your mind is distracted if you're still connected to those scripts and thoughts that may be very negative or may be very repetitive and wasting very much of your time Just observe from moment to moment the flow of your breath And remind yourself that this is a teaching as your breath flows and connects to the many layers of Experiencing this world As you let this flow happen naturally and you're connecting to the teaching within your experience so your awareness allows you to learn to open up to wisdoms that normally lay hidden within the very constricted and limited belief systems that then move our attention away from this natural flow that you're now connecting to It's always good to begin by finding a very comfortable space within yourself as well as making sure that your body is relaxed shoulders relaxed hips relaxed face relaxed That you're not scrunched you're sitting up in a way where it's comfortable,
But you're able to breathe deeply Your body is relaxed but able to breathe in a way where the breath is natural and easy So the sternum is usually a little bit out pointing out shoulders a little bit back and down The awareness connected to the diaphragm and breathing deeply into the diaphragm Spend a few moments now just connecting to the deep breaths so breathing deeply into the diaphragm into the belly and exhaling slowly Without trying to control your breath.
It's just a very natural flow Find your own depth and find your own rhythm Always breathing through your nose as you breathe deeply into the abdomen deep breath Very focused and present as you connect to the flow of breath Continue for a few more moments Deep breath You give your full attention to the coming and going of your breath if distracted by thoughts if distracted by feelings and just simply accept that Part of the flow is to expand and connect to your thoughts and connect to your feelings Create this accepting attitude and then just come back to the breath giving your full attention to the coming and going of your breath Deep breath Every time your mind realizes that you've wandered off or you're planning thinking about something in the future contemplating something from the past daydreaming and remind yourself that it's okay to expand to all those dimensions of perception Just lovingly in a nurturing sort of way bring your full attention to the breath You can be very specific in the way that you focus your energy If you're comfortable doing this you can just imagine the breath moving in through the nostrils so your attention is very focused on the sensation of breath as you breathe through your nostrils It may take a few moments and your mind may get bored of the practice but it is a wonderful practice to keep coming back to the sensation of your breath as it comes and goes through your nostril through your nostrils through your nostrils Notice how it connects to the belly as you breathe in the belly rises as you breathe out the belly falls There's a whole rhythm there is a whole creative complexity within the way that you breathe that allows you to communicate on a deeper level Every time you wander off get caught by some sensation or situation just come back bring your attention back so that it's very focused on the breath especially the sensations near the nostrils as you breathe in maybe the air is cool maybe it's warm maybe the air that you're breathing in is just nurturing maybe there's a beautiful quality to breathing that you haven't noticed before take time to expand your awareness of the sensation of what it means to breathe in a way that embodies presence in a way that embodies presence and whenever you're ready as you breathe in this way you can also alternate your focus so that you're breathing in through one nostril aware of the sensations as you breathe in breathing in the breath all the way to the top of your head the crown chakra the fontanelle the top of the cranium and breathing out through the opposite nostril you're doing this through imagination you're just imagining and connecting to the sensation as you imagine breathing in through one nostril out through the other and then in through that same one and out through the opposite it's a very simple breath that now brings this mindful attention and focus in connection with healing the light the right and left hemisphere of the brain connecting the neurons rewiring the neurons in a way that creates neuroplasticity in the brain which means that you are open and receptive to new learnings new ways new habits new a new way of connecting to yourself deep breath and continue so.
Deep breath as you continue to connect,
To be aware of the breath in this very mindful,
Very aware way.
Focusing on the sensation as you breathe deeply into the abdomen,
As you breathe in through the nostrils,
Focusing on the in-breath and the out-breath,
So that they are relaxed,
Open and receptive,
The breaths open to the experience of just being so very present to the energy.
The focus is breathing in through a nostril,
Out through the opposite,
And in through that same nostril and out through the opposite.
Deep breath as you continue.
Deep breath as you continue being aware,
Being present to the rising and the falling of the breath,
This transformative breath as it enters into the belly abdomen area,
As you breathe out and relax in a very slow,
Gentle,
Nurturing way,
Letting go.
Deep breath as you continue to relax.
Deep breath,
Without trying to control anything,
Just coming back to the natural,
Deep and beautiful rhythm that allows you to sink into the spaciousness of being.
The sensation of your breath,
The coming and going through your nostrils as you breathe in and breathe out,
The rising and falling of your belly as you breathe in and breathe out,
Just a natural extension of this rhythm that you're connecting to as you come back to this still point within,
Where it's very natural to just be more than your thoughts,
To be present to more than your thoughts,
To be present to the energy flow that is now gently healing,
Healing all aspects of your being,
Connecting and reintegrating all parts of your being.
Continue to breathe in and breathe out,
Focusing your attention on the sensations around the nostrils as you breathe in through one nostril,
Out through the opposite nostril and in through that same nostril and out through the opposite.
The.
Deep breath.
And you may wish to continue now for a few more moments.
It's a wonderful space to integrate and to connect to the intention for the next few hours.
The intention that will create a positive focus so that your next 24 hours of your day is very much in connection to the natural flow of energies within,
In connection to the rhythms within yourself,
Rather than the expected and often destructive and stressful rhythms that we get very caught up in through the mind,
Through sensations that we experience as stress or that we experience as anxiety.
You can let that go as you integrate this beautiful meditation into the intention that now carries you forward for the next 24 hours or so.
Deep breath.
And continue for a few more moments.
Thank you.
