Let's begin by slowly rolling our shoulders in front and now back,
Relaxing your jaw,
Uncreasing your forehead,
Just really deeply relaxing into this moment,
Allowing your back to be straight yet relaxed,
Allowing your feet to be planted to the ground,
Feeling almost like there's a slight pull from the earth,
Allowing there to be an equal balance of weight distributed from your toes,
Your sole and your heels,
Keep your palms rested in your lap,
Bring awareness to the breath,
Notice the inhale,
Notice the exhale,
If your eyes aren't closed gently close them now,
Really tuning into the breath,
Noticing how it feels as you take a deep breath in and out,
Taking your right hand now and placing it on your belly,
On your next inhalation breathing in through the nose and expanding the belly,
Breathing out and then deflating the belly,
Ensuring long deep inhalations in through the nose and out through the nose or mouth,
Inhale and exhale,
Ensuring the belly expands on the inhalation and deflates on the exhalation,
Ensuring that the breath is long and deep,
So deep that it no longer just reaches your belly,
It reaches down all the way to your toes and on the exhalation it goes all the way back up up to your head,
Top of your head,
Inhaling vitality in your body,
Exhaling it all the way back up,
Upwards,
Outwards into the greater energetic field,
Inhale feeling the power,
Exhale feeling the power even more,
Keeping your hand on your belly,
Really ensuring that the breath is long deep and meaningful,
On every inhalation you feel more relaxed,
On every exhalation you feel more at peace,
Keeping your awareness on the breath,
Nothing but the breath,
Long deep inhalations,
Long deep exhalations,
Continue this now quietly to yourself,
Keeping your hand on your belly,
Feeling the expansion,
Feeling the power of the breath and if thoughts arise just gently acknowledge the thought without judgment or critique,
Come back to the breath,
Come back to this feeling of power,
Notice how good it feels to just breathe,
On the next exhalation gently rest your hands in your lap,
Continue breathing deeply,
Continue to acknowledge how good it feels to just breathe,
Notice any lightness in your body right now,
Notice any tension in your body and try to breathe the lightness into this area,
Healing the body now with our breath,
Focusing for a moment on the area of tension and then letting it go,
Allowing our breath to just relax the area,
Allowing the breath to bring peace to this area of the body,
Allowing ourselves now to feel the power of our breath,
Truly letting go now,
Letting go of our thoughts,
Our to-do list,
Our worries and coming back to the breath,
Now is the time to let go of all that no longer serves you,
You are exactly where you need to be right now in this moment,
As you feel your body melting into your cushion or chair,
Continue this deep awareness of the breath and as thoughts arise I'd like you to acknowledge the thought by saying to yourself thinking,
Thinking,
Bringing awareness to the way in which your mind flutters to the thought and then coming back to the breath,
Focusing on the inhalation and focusing on the exhalation,
So all that you're doing now is having awareness of the breath and if a thought comes we don't associate meaning to it,
We just acknowledge it,
Thinking,
Thinking and then you come back to the breath,
All that we're doing now is inhaling and exhaling with deep concentration and focus of the inhale and the exhale,
Noticing how the breath feels in our nostrils as we breathe in,
The cool air of the breath and then the warm exhalation,
Noticing any feelings or sensations as we continue to breathe,
How does it make the body feel,
Noticing the lightness in your body now,
I'd like you to just stay in this space now quietly to yourself,
Continue breathing only focusing on the breath,
Long deep inhalations,
Long deep exhalations and watch the monkey mind,
Acknowledge the thought,
Thinking,
Thinking and then come back to the breath,
In and out,
Bringing a heightened sense of awareness to the ways in which our mind jumps,
Using this time now to ground ourselves,
Anchor ourselves and take control of the way in which our mind jumps,
Coming back to the breath,
Our anchor,
Our tool,
Continue breathing quietly to yourself now,
Gently and effortlessly coming back to the room now,
Bringing awareness to your surroundings,
Taking a moment now to just acknowledge how you're feeling,
Noticing if you feel like you have a little bit more clarity of the mind,
More focus,
Do you feel relaxed,
As you flow through the rest of your day,
Weeks and years,
Just remember the power of the breath,
Remember that it's just so easy to use it as a tool to ground us,
To take us away from the monkey mind,
This exercise of going from the thought to the breath is not only useful in our meditation but it can help us in our everyday lives,
Bringing awareness to the thought and then bringing awareness back to the breath,
Reminding ourselves of the safe space of our breath,
Gently wiggle your fingers,
Wiggle your toes and whenever you're ready,
Gently open your eyes.
