Welcome to the breathing meditation.
Sit comfortably in an upright position with shoulders relaxed,
Chest open,
Feet flat on the floor.
Make any adjustments now to ensure you're as comfortable as possible.
Close your eyes and start paying attention to your breathing.
Tuning into your body in this moment.
Now ground yourself in the body as you take your attention to your feet.
Allow your awareness to travel up your calves,
To your knees,
Up your thighs,
To your buttocks.
Noticing how it feels to be supported by the chair.
Sinking into the practice on each breath.
As awareness moves to the lower back and creeps up the spine to the middle of the back.
All the way up to the top of your back and your shoulders.
Taking your attention to your hands,
Wrists,
Forearms,
Elbows,
Upper arms.
The back of your neck and finally the back of your head.
All the way up to the top of your head.
Aware of the whole of your body sitting here breathing.
Grounding yourself in this meditation.
Now let your attention drop into wherever you feel the breath.
Perhaps you notice it in your tummy.
Noticing how it feels as your tummy rises and falls on each in-breath and out-breath.
Perhaps placing a hand on your tummy if it helps.
Or maybe you feel it more in the chest area.
Noticing how it feels as your ribcage expands on the in-breath and contracts on the out-breath.
Placing a hand on your chest if it helps.
Or maybe you feel it more in the nostrils.
Tuning into the feeling of each in-breath and out-breath in your nostrils.
Perhaps you can feel it at the tip of your nose.
Perhaps you notice that it's cooler on an in-breath and warmer on an out-breath.
Wherever you feel it most,
Allow yourself to really tune into the rhythm of your own breathing.
Noticing how your breath ebbs and flows.
Like the tide coming in and out.
Flowing naturally in its own time.
Not striving.
Not competing.
Just being.
Becoming aware of any other sensations in the body as you sit here breathing moment by moment.
Approaching these sensations with curiosity and openness.
If your mind becomes restless,
Remember to be kind to yourself.
Imagine your mind is like the sky and your thoughts are like clouds coming and going.
Each one new and different.
If you become swept up in worrying,
Planning or daydreaming,
Try not to judge yourself.
Instead,
Make a mental note and then let the thought cloud pass by.
Focusing back again on how it feels to breathe in your body in this moment.
Anchoring yourself back into the practice.
Dropping into wherever you feel the breath most naturally.
Seeing your in-breath as a new beginning and your out-breath as a release.
Letting go of any tension you're holding onto.
In-breath,
New beginning.
Out-breath,
Release.
Thich Nhat Hanh says,
Breathing in,
I'm aware of my body.
Breathing out,
I celebrate my body.
Breathing in,
I feel calm in my body.
Breathing out,
I release the tension in my body.
I'll repeat that again.
Breathing in,
I'm aware of my body.
Breathing out,
I celebrate my body.
Breathing in,
I feel calm in my body.
Breathing out,
I release the tension in my body.
Now practice by yourself.
I'm going to repeat the sentence once more.
Just the second part.
Breathing in,
I feel calm in my body.
Breathing out,
I release the tension in my body.
Try practicing this using the silence provided.
Breathing in,
I feel calm in my body.
Breathing out,
I release the tension in my body.
Guiding yourself back to the breath as the mind wanders.
Gently and slowly start to become aware of your whole body again.
Noticing the sensations that arise from whatever you're in contact with.
Sensations on the surface or deep down inside your body.
Now gently lower your chin and slowly open your eyes.
Taking a few stretches to end the practice.
