Hello everyone and welcome.
This meditation is designed to help you relax and focus on your breath.
It's a simple way to bring your attention to the present moment,
Reduce stress and calm your mind.
You don't need any experience to try this.
Just follow the steps and take it easy.
Let's find a quiet space.
You can sit somewhere quiet where you won't be disturbed by anyone and anything.
You can sit on a chair or on the floor with your legs crossed.
Just make sure you are feeling comfortable.
With the next inhale,
Keep your back straight but not stiff.
Let your shoulders relax and your hands rest on your knees or in your lap.
Close your eyes if it helps you concentrate.
Notice your breath.
Let's start by paying attention to our breathing.
You don't want to try to change it.
Just notice how it feels.
Feel the air coming in and out of your body.
You don't need to do anything special.
Just let your breath be natural,
Organic.
As you breathe in,
Feel the air moving into your body.
As you breathe out,
Notice the air leaving your body.
You might feel the air is warmer as you breathe in and cooler as you breathe out.
Just pay attention to these sensations.
We are still here with our breath,
With our body.
Try not to think about anything.
Just relax.
If it feels good,
You can start breathing a little deeper.
Inhale slowly and feel your lungs.
Then exhale slowly,
Letting go of any tension.
With each breath,
Try to feel more relaxed.
Inhale slowly,
Feeling your lungs.
Then exhale slowly,
Letting go of any tension.
Inhale slowly and exhale slowly.
After each breath,
There is a small pause before the next one.
Notice these pauses.
They are moments of stillness,
Where your body and mind can rest.
Don't worry if your mind wanders.
It's absolutely normal for your mind to wander.
And when it happens,
Just gently bring your focus back to your breath.
Please don't judge yourself.
You may simply notice the thoughts and then return to your breathing.
Keep bringing your attention back to your breath each time you notice your mind wandering.
Each breath helps you stay in the present moment.
After some time,
You may start to feel more relaxed.
You may also start to notice how your body feels while you breath.
Just notice what you feel and try to stay present.
With the next inhale,
Notice where you are.
Be aware of the environment around you.
Be aware of how you are feeling right now.
Take a few more deep breaths.
You can bring your hand to your chest.
And gently open your eyes.
Smile on it and be grateful for this short meditation.
Namaste.
Thank you.
