Find a quiet space where you won't be disturbed and let your body settle into a gentle meditative position,
Whether that's seated or lying down.
And as your body settles and your eyes close,
Bring your awareness to your breathing.
Notice the breath coming in and the breath going out.
Follow the breath with your awareness.
Follow the breath in all the way.
And follow the breath all the way out.
Not trying to change it in any way.
Just breathing in and breathing out.
Breathing in,
Feeling the breath as it passes through your nostrils.
Breathing out,
Feeling the breath as it leaves your nostrils.
Keeping your awareness lightly and gently on your breath.
Breathing mindfully in the present moment.
Breathing in,
I know I'm breathing in.
Breathing out,
I know I'm breathing out.
If thoughts come in,
As they always do,
Acknowledge the thoughts without judgment and let them go.
Let them drift away like clouds floating across the sky and bring your awareness back to your breath,
Back to your breathing,
Back to the present moment.
Breathing in,
I know I'm breathing in.
Breathing out,
I know I'm breathing out.
Each time your attention moves away from the breath,
Distracted by thoughts about something you just remember to do perhaps,
Or maybe something that is bothering you or worrying you,
Notice the thoughts,
Acknowledge the thoughts and then let it go.
And bring your awareness back to your breath,
Back to the present moment.
Letting your full awareness on the breath as it comes in and as it goes out.
Noticing the familiar rhythm of the breath.
Breathing in,
I calm my body.
Breathing out,
I smile.
When you bring your awareness to the breath in this way,
You are connecting the mind and the body in the present moment.
The word of breath and the word of spirit in many languages are the same.
So bringing your awareness to your breath connects mind,
Body and spirit in the present moment.
Dwelling in the present moment,
I know this is a wonderful moment.
Continue to mindfully breathe in this way for as long as you like.
Following the breath all the way in,
Noticing the slight pause,
Turning point as the breath becomes the out breath.
And follow the breath all the way out.
Notice the brief pause at the turning point on the out breath as it becomes the in breath.
Aware the steady familiar rhythm of the breath.
Continue to deeply focus on your breath.
Breathing in and deeply breathing out.
Allow the body to soften.
Breathing in,
I know I'm breathing in.
Breathing out,
I know I am breathing out.
As we bring this meditation to an end,
Keeping your eyes closed for just a while longer,
Take a moment to notice how you were feeling.
Your body,
Your mind,
Your spirit.
If you like,
Offer gratitude for this time you have taken for yourself to be quiet,
To breathe and to bring yourself back into balance.
Slowly allow your awareness to come back into the room.
Taking in a beautiful deep cleansing breath.
Start moving fingers and toes and gently open your eyes.
