This is a soothing and calming meditation.
Please find yourself in a comfortable position,
Close your eyes,
And start just to focus on your breath.
It doesn't matter how you're breathing in this moment,
Just feel your breath,
Feel the speed of it,
Feel how your lungs are filled with air,
Feel how the air is leaving your body.
The invitation is to stay with your focus on your breath.
Allow your attention to extend to the parts of your body,
Observing your feet,
Both of your feet,
Observing your legs,
Observing your belly area.
Noticing all the breath,
Spraying subtle movements into your belly area,
Noticing the upper part of your chest,
Sternum,
Notice your neck,
Notice your shoulders,
The upper part of your arms,
Notice the lower part of your arms,
Notice the left hand,
All those five fingers,
Notice the right hand,
All those five fingers,
Observe your face,
Be aware of your eyes,
Relax your eyes,
Be aware of your tongue,
Notice smoothly sitting in your mouth,
The gentle touch.
Bring now your attention towards your breath,
Sense how the breath is flowing in through the nose,
Creating a little temperature drop through the airflow within your nose,
Feeling the air going down your thorax,
Filling up gently your belly area,
Gently your lungs,
And let it relax,
Leave your system through the nose.
Invite yourself to keep your attention onto your breath,
How it is coming in through your nose,
Slow,
Deep,
And full,
And how it is leaving your body.
If your thoughts are starting to wander,
Bring them gently back,
Bring them gently back to your breath,
Gently to the in-breath,
And gently to the out-breath,
Allowing it,
Being with this,
And every time your mind wanders again,
Invite them gently,
And with kindness,
Back to your breath.
No need to worry,
Adjust the gentle breathing exercise,
Feel how with every breath,
Gain a tiny little bit more awareness of the present moment,
Maybe you gain awareness,
How your mind is wandering,
This is awareness,
And with every gentle next breath,
You come to the next one,
Like a step,
A journey,
Every step is part of your path,
Every breath is part of your path,
And inviting yourself again to just stay with this gentle breath,
A slow,
Full,
And deep breath,
And a very soft,
Gentle exhalation,
Reminding yourself of sensations,
A cure,
When you breathe,
And you feel the incoming air,
A little bit colder,
Through your nostrils,
And you feel the outgoing air,
A little bit warmer,
Feeling the circle of breath,
Every time allowing yourself to come back,
Come back and bring your focus inwards,
Continue this breath,
As long as it feels good,
And be gentle,
Be gentle when you start wandering,
When your tension is going outwards,
No need to worry,
No need to judge,
Just bring it back,
Just bring the focus back to your breathing.
