Welcome to this meditation where you will find a grounding,
Centering breath that helps you come into present awareness.
No matter where you find yourself,
You may plant your feet on the floor,
And if it's safe to do so,
You can close your eyes.
Bring your full attention now into your body,
Sensing the parts of you that are in contact with the support of the floor below,
Or perhaps a chair beneath you.
Feeling that support,
Knowing that you are held.
I will now guide you through a series of breaths that will help bring you back into your body and this present moment,
No matter what's happening around you.
Take a deep breath in through your nose.
Allow your lungs to fill fully with air,
Feeling that expansion in your chest.
Then breathe out gently through your mouth,
Fully releasing all of the air in your lungs.
And once all the air has been breathed out,
Take another breath in through your nose.
When you feel your lungs have expanded fully,
Release the air again through your mouth.
And again,
Breathing in through your nose,
This time breathing the air all the way down into your belly,
Imagining that air coming in and floating all the way through,
Expanding in your stomach.
And then releasing that same breath out through your mouth,
Feeling the sensation of your stomach beginning to contract as the air releases.
And again,
Breathing in through your nose,
Allowing that air to travel in all the way to your belly,
Feeling that sensation of your stomach expanding with the air.
And releasing through your mouth,
Feeling that sensation of all of the air leaving your body.
Now allow your breath to come back to a normal rhythm without trying to change it at all.
Feeling the difference in your body after these deep breaths,
That sensation of grounding and presence.
Anytime that you need a reminder,
Just a moment to come back to yourself,
You can play this meditation or remember your own sequence of breath.
May you go gently into the rest of your day.
