This is a simple guided breathing short meditation.
So find your seat,
Close your eyes,
And settle your body down.
And find your breath.
Look for the feeling of your breath in your body.
The breath has a natural even flow.
As it inhales your belly,
Your chest inflates.
As it exhales your belly and chest soften down.
Within that feeling of breath there is also sound.
Sound of an inhale,
Sound of an exhale.
And within the breath you have a natural pause.
So as your next inhale comes,
Right at the top of it when you are full,
Notice and feel a pause.
And then as you exhale all the way out,
Emptying out.
Once you are fully empty again a pause.
Just a second or two,
Maybe less.
And again the inhale comes,
There is a pause at the top.
And then as you exhale there is a pause at the bottom.
Notice how there is nothing you need to do to make this happen.
The feeling and the movement of breath happens on its own.
Sound of the breath happens on its own.
The pauses of your breath happen on their own.
There is no effort required on your part,
In fact there is nothing for you to do at all.
It all just happens.
And for the last few moments here spend some time focusing on the point of empty,
The pause at the bottom of your exhale.
Shoulders soften down,
Chest softens,
Inhale comes,
Exhale arises,
And then you pause.
Everything softening down.
And when the time feels right for you,
You can open your eyes and simply carry this breath into your day.
