Welcome.
This simple mindful breath meditation will effectively increase your focus and calmness and can change the way you feel.
Breathing is always there in the background.
It's a powerful way to anchor you in the present moment,
Wherever you are.
So let's begin by sitting comfortably with a straight yet relaxed spine.
Eyes closed,
Arms and palms in a relaxed position.
Take a deep breath and prepare to relax.
Start by bringing your awareness to the top of your head.
Feel your pulse under the scalp.
Become aware of a warmth and relax the top of your head.
Then move down to your eyes and all the tiny muscles that surround your eyes.
Relax and let them go.
Now release your jaw and let it drop open.
Open your arms and hands.
Relax and let them go.
Become aware of a tingling sensation in the palms of your hands.
Feel this relaxation start to move down your body like a wave.
Become aware of your feet and the soles of your feet.
Feel a tingling sensation here on the bottom of your foot.
A pulsation and a warmth.
Now that we are nice and relaxed,
Focus on your breath.
You don't need to change or alter your breathing.
Don't try to control it.
We're just relaxing and watching the natural rhythm of our breath.
Where in your body are you most in touch with the breath?
Is it the nose,
The chest,
Or the abdomen?
To help you focus in on the breath,
Find or choose a place in the body where you feel it the most.
You may notice your belly more as it fills with air and then empties on the out-breath.
Or you may feel it with your nose.
Inhaling cool air and maybe as warm as it exits.
You could say to yourself in and out to help you stay focused on the breath.
Or even better,
Use the mantra,
So hum.
So on the inhale and hum on the exhale.
So hum.
So hum.
So hum.
So hum.
So hum.
Feel it passing in and out of your nose as it moves the tiny nose hairs inside.
Flowing in so and out hum.
Feel the chest rising with the so and falling with the hum.
Feel the tummy filling with the so and emptying with the hum.
I'm really curious about the natural process of breathing.
Notice everything about the in-breath.
Notice the beginning of the inhale.
Notice the middle of the in-breath.
Now notice the end of the in-breath.
Become aware of the out-breath and notice the beginning of that exhale.
The beginning part where you just let out the breath.
And now notice the end of the exhale.
Have you become aware of the pauses between the breaths yet?
There's a little pause.
Notice the beginning of the pause.
Notice the middle of the pause.
How long is this pause?
Notice the end of the pause.
The breath is always there to keep us grounded in the present moment.
So hum.
Just observe the breath without force or trying to control it.
So hum.
You are cultivating mindfulness.
When you notice your mind drifting off to a thought or a feeling in the body or a distraction,
You can just label it if you want by silently saying thought and go back to the breath.
Or say feeling or noise and just let it go and return to the breath.
Don't try to repress the thoughts that will pop up.
Let them come and go like clouds floating by as you sit and silently watch.
If you wander away for a moment,
Come back with kindness and no judgment.
There is no right or wrong way.
There's only your way to notice your breath.
Just feel where you are in the natural cycle of the breath.
Feel the pause in between or inhaling so or exhaling hum.
The breath is always fresh.
Please continue with your mindful breathing.
I'll keep track of the time and when you hear my voice,
Gently let go of the soul hum with your eyes closed.
I'll keep track of the time and when you hear my voice,
Gently let go of the soul hum with your eyes closed.
So hum.
It is always what is going on right now.
Feel how the breath breathes itself uninterrupted.
The breath is what connects our physical body with the subtle energies of the mind.
While in this deep and relaxed state,
It's the perfect time to plant some positive seeds in the mind.
Repeat silently to yourself the following affirmations.
I am happy and healthy.
I am safe and trusting.
I am honest and loving.
I am peaceful and calm.
And I approve of myself,
Just as I am.
You can add your own affirmations at this time.
And when you feel ready,
You can gently open your eyes and carry this calmness into the rest of your day and enjoy this peace.
Namaste.
