Welcome to your meditation where we focus on the breath.
Begin to settle down in a posture of your choice.
You could be seated or lying down.
Make all the tiny adjustments you need.
Wriggle your toes,
Your fingers till you find the most comfortable posture.
Relax your shoulders,
Your hips,
Your knees and your toes.
Relax your jaw and completely let go of any tension in the body.
Now if it's in your practice,
Close your eyes and take three cleansing breaths.
Deep inhale through your nose and slowly exhale through your mouth.
Another one in and out.
And the last one.
Deep inhale through your nose and slowly exhale out.
Now return to your normal breath.
Just simply observing your breath,
Observing the inhale and exhale and simply be.
After a few breaths,
You may notice sounds in the background.
Let them arise and pass gently.
Just come back to your breath.
There can be sensations in your body.
Let them arise and pass gently.
All you have to do is come back to your breath.
There can also be thoughts in your mind.
Let them arise and pass just like waves of the ocean.
Every time you take your attention back to your breath,
You are increasing your concentration,
Your willpower and your endurance.
So simply come back to the breath.
Let the sounds,
Sensations or thoughts be like clouds in the sky.
All you have to do is remember that you are the sky,
Not the clouds.
Notice that they are impermanent.
They are not here to stay.
They are just distractions coming and going.
All you have to do is be present,
Be mindful and just be with your breath.
In this state of relaxation,
State of alertness,
There is nothing to achieve,
Nothing to prove.
Just notice,
Observe and simply come back to the breath.
Your mind will wander.
Don't be disappointed.
Don't judge.
Just with love and compassion,
Gently come back to the breath.
As you have no expectations,
So in the same way have no disappointments,
All you have to do is relax and observe your breath,
Your gateway to the present moment,
Your life force.
Just be with it.
Return to it.
Now we end our meditation by wriggling our toes and fingers,
Making slight movements.
If you feel so now,
You can gently rub your hands and cup the warmth to your eyes.
And linking your eyes a few times,
Slowly open them and come back to the room.
Have a lovely day and remember to come back to your breath every chance you get in the day.
Thank you for practicing with me.
