Hi and welcome to your breath meditation.
Find a quiet and comfortable space where you won't be disturbed.
Come into a seated position where your spine can be long and straight.
It can either be on a chair,
On the floor or on a cushion.
Anywhere where you feel comfortable and are able to sit up straight.
Close down your eyes and just bring the awareness within.
Take a moment to settle into your position and make any small adjustments needed to feel at ease.
When you're ready take a deep breath in through the nose and gently exhale it out through your mouth.
And let go of any tension as you breathe out.
Now let's begin our journey into the breath.
Start by bringing your awareness to all the parts of your body that are in contact with the ground.
And feel how the ground beneath you is supporting you and holding you up.
If you like you can imagine that roots are extending from your body and into the earth.
Grounding you and connecting you to this present moment.
With each breath feel yourself becoming more anchored and present.
Now move your awareness to the breath.
Notice the natural rhythm of your breathing.
Don't try to change your breath.
Simply just allow it to be the way it is.
Observe the air entering in through your nostrils,
Filling your lungs the air is leaving your body.
Feel the gentle rise and fall of your chest or the expansion of your belly with each breath.
If your mind starts to wander,
Gently bring your awareness back to the breath and to this present moment.
For now it's just you and your breath.
So really allow yourself here to be present,
To notice and observe any small sensations,
Any movement of your breath.
We are now going to start counting the breath.
We're going to count to three on an inhale and four on an exhale.
Begin by inhaling slowly through your nose.
One,
Two,
Three.
And exhale gently through your nose.
Four,
Three,
Two,
One.
Inhaling one,
Two,
Three.
And exhale four,
Three,
Two,
One.
Continue this pattern.
Inhaling for three and exhaling for four.
As you breathe,
Allow your breath to become smooth and steady like the ebb and flow of the ocean.
As you're breathing and continuing your breath,
See if you can allow your mind and thoughts to settle and slow down with your breath.
Keep coming back to counting the breath.
Inhaling one,
Two,
Three.
And exhale four,
Three,
Two,
One.
Inhaling one,
Two,
Three.
And exhale four,
Three,
Two,
One.
As we come to the end of our meditation,
Return to your natural breath.
Take a moment to notice how you feel.
Appreciate this time you've taken for yourself to connect with your breath and bring calmness into your day.
When you're ready,
You can gently start to wiggle the fingers and the toes,
Bringing your awareness back to the body.
And when you feel ready,
Slowly open your eyes and come back.
And come back.
I hope you carry the sense of peace and calm that you've created in this meditation with you as you continue your day.
Thank you for joining me for this meditation.
