Greetings.
Thank you for joining me today.
This guided meditation will be focused exclusively on breath and the way to use it for achieving a more relaxed state of mind.
Sit comfortably either on the floor or on a chair,
Making sure that your spine is straight.
If you decided to sit on a chair,
Your legs should be kept together and feet planted on the floor.
Place both hands on your knees,
Palms facing up or down,
Your choice.
A soft bell will announce the start and finish of the meditation.
Traditionally,
After the start of the practice,
We should avoid moving,
So make sure that you are comfortable.
I will guide you by giving instructions.
Please follow them until you will hear my voice again.
If you are ready,
Close your eyes and we will start.
Bring your attention to your closed eyes,
Letting them to roll downwards.
Relax the point between your eyebrows.
Unclench your jaw and let your tongue relax behind your lower teeth.
Let your lips to be softly closed.
Tuck your chin slightly in elongating the back of your neck.
Relax your shoulders,
Letting the shoulder blades slide down towards your waist.
Relax your hips and legs and let your palms to lay freely on top of your knees.
Now,
After tuning into your physical body,
Tune into your emotional state,
Listening to what is going on with you right now.
Are you calm?
Are you frustrated?
Are you filled with excessive energy?
Whatever it is,
Identify it,
But don't dwell on it.
Simply state how you feel and let it go.
For example,
You can say I feel calm and with exhale let this statement go.
I give you a moment to find your wording.
Now inhale through your nose and exhale the same way.
Inhale gently without moving your nostrils and exhale in the same manner.
Inhale enjoying the feeling of air coming into your body and exhale letting air out slowly with care.
Inhale savouring the in-breath and exhale paying attention to the process of exhalation.
Inhale again,
This time more expansively,
Letting the air to fill your stomach.
And now exhale letting the air go and feeling the stomach floating towards the spine.
Inhale deeply and exhale letting the air out.
Continue until you will hear my voice again.
Now let's add a brief pause after inhalation.
Inhale drawing the air in,
Pause at the very top of your inhalation and exhale.
Try it again.
Inhale create a small pause and exhale.
Don't tense your shoulders,
Relax your facial muscles.
Inhale create a small pause,
Exhale.
Let's do it one more time together.
Inhale,
Pause at the top,
Exhale.
Continue on your own for the next 40 seconds.
Inhale,
Pause,
Exhale.
Now we will try to make our inhalation and exhalation equal in length.
Inhale counting in your mind,
1,
2,
3.
Pause at the top and exhale 1,
2,
3.
Inhale 1,
2,
3.
Pause and exhale 1,
2,
3.
Stay with this pattern for the next minute.
Inhale,
Pause at the top and exhale 1,
2,
3.
Now release the count and simply acknowledge your inhale and exhale.
Inhale mentally saying to yourself I am inhaling and exhale reminding yourself I am exhaling.
Inhale I am inhaling,
Exhale I am exhaling.
Stay with this pattern for the next minute.
If you get distracted by the thoughts or sounds acknowledge them and return to your breath.
Inhale I am inhaling,
Exhale I am exhaling.
Inhale,
Exhale I am exhaling.
Now release the count and exhale.
Now let go of the reminders and concentrate on your inner silence and on the feeling of peace that comes with it.
Inhale,
Exhale,
Exhale.
Now release the count and exhale.
Inhale,
Exhale,
Exhale.
Keeping your eyes closed,
Inhale and exhale.
Now check in with yourself again.
How does your body feel?
Is it more relaxed?
How do you feel?
Remember how you described what you felt at the start of the practice.
And check if you feel the same or there has been a slight shift in your mental state.
When you are ready,
Slowly open your eyes,
Smile and send gratitude to your body and mind that serve you every minute of every day.
Don't forget to thank yourself as well simply for finding time to slow down and to concentrate on breathing.
Peace and joy.
Namaste.
