Today,
On this wonderful day,
I would like to invite you again to fully appreciate your healing breath meditation in a pleasant and relaxed way.
This short 15 minute journey is your personal treat to cultivate inner serenity and enjoy a well balanced,
Beautiful day.
Make yourself comfortable wherever you might be sitting.
Elongate your spine,
Sit up straight,
Roll your shoulders back and slightly down and place your hands on your thighs.
Good.
When you feel ready,
Gently close your eyes and set a positive intention for this meditation.
Follow the sound of the gong as you breathe in through your nose into your belly on the high tone and out of your nose to relax the belly on the low tone.
If your mind wanders and your attention is drifting away,
Simply listen for the next sound and effortlessly return to your breathing.
Follow the rhythm throughout the meditation with your calm,
Steady,
Relaxed breath and embrace this beautiful journey.
Let us begin.
Inhale with the high tone,
Exhale with the low tone.
Inhale expanding your belly,
Exhale your belly is relaxed.
Inhale deeply,
Exhale fully.
Inhale,
Exhale.
Inhale,
Then breathe out.
As soon as you feel that your thoughts are gaining the upper hand and that your breath is no longer following the gong,
Simply listen for the next sound and effortlessly return to your breathing.
Inhale,
Exhale.
Breathe in,
Breathe out.
Inhale through your nose,
Exhale through your nose.
Conscious inhalation,
Conscious exhalation.
Breathe in,
Breathe out.
If your mind wanders and your attention is drifting away,
Simply listen for the next sound and effortlessly return to your breathing.
Expand your belly,
Relax your belly.
Breathe in,
Breathe out.
Your attention only follows the breath.
Inhale,
Your belly is rising.
Exhale,
Your belly is relaxed.
Breathe in,
Breathe out.
Be gentle with yourself and simply relax into this beautiful present moment awareness.
Last time.
Breathe in,
Breathe out.
Very nice.
Keep your eyes closed and slowly come back to your own natural breath.
Now move your fingers slightly,
Rub your palms over your thighs,
Move your arms and shoulders a bit and then take both hands and place them over your heart and enjoy the warm present moment.
Send some loving kindness to yourself and all the people that might walk your path today.
Put on a little smile and be happy that the positive intention you set up before the meditation will show up in your world in exactly the way you wish.
And when you're ready,
In your own time,
Slowly open up your eyes and take your well-being and pleasant serenity into your fresh,
Beautiful new day.
Enjoy.
