Hi!
Welcome to today's breathing meditation.
I'll be guiding you through a series of exercises that will allow you to connect with your body and with the present moment through your breath.
Start by finding a relaxed and comfortable posture and gently close your eyes,
Bringing yourself into the present moment and spend a few moments becoming aware of your body,
Feeling the sensations within your body such as the temperature of your body,
The energy of your body,
How the air flows in and out of your body as well as the tensions.
See if you can find any tensions,
Any discomfort in your body.
Don't judge or give any emotion to any of these sensations.
Just observe them and be aware of them.
Bring your awareness to your breath.
Observe how the air passes through your nose and throat to your lungs and moves all the way down to your belly and back out again,
Letting your attention travel with each breath.
As they always do,
Acknowledge them without any judgment and let them go,
Bringing back your attention to the flow of your breath.
Notice which parts of your body are engaged in the breathing process such as your abdomen,
Your chest,
Your throat,
Your lungs,
Your nostrils.
Try to identify each one of these parts and how the air feels going through each one of these parts.
You you you Observe the sensations of the breath in each one of these parts.
They might be cold,
Warm,
Shallow,
Perhaps deep.
Now move your awareness to the gap between the inhale and the exhale,
To that point before the inhale becomes the exhale.
You At any point if your mind wanders,
Use your breath as an anchor and without judging your thoughts or engaging with them,
Bring your awareness to the gap between the inhale and the exhale.
You You only have one minute left of this meditation,
So take this minute for yourself.
Completely ground yourself with the help of your breath,
Trying to be as present as you possibly can.
You you you When you're ready,
Bring your attention back to the room.
Gently wiggle your toes,
Move your fingers,
And open your eyes to conclude this practice.
Thank you.
