Welcome to this mindfulness of the breath guided meditation.
You can practice this any time when you want to calm down or return to yourself.
You can practice lying down or sitting.
Please choose the position that feels most comfortable and supposive for your body today.
If you are sitting,
Keep your spine upright,
Relaxing your belly and firming your back.
Roll the shoulders down the back and relax the muscles of the neck.
Relax your face.
Keep your gaze soft,
Relaxing the muscles around your eyes.
And curl your lips into a very gentle smile.
If you feel comfortable,
You may close your eyes now.
And allow the corners of your eyes to turn into gentle smiles.
Now focus your attention on your breath.
Just notice where your breath feels most clear to you.
You don't need to control it,
Just observe.
It may be at your nostrils or your belly,
Maybe at your chest.
Feel this gentle movement of your body as you breathe.
And you may say to yourself inwardly,
As you inhale,
Breathing in.
And as you exhale,
Breathing out.
Breathing in.
Breathing out.
And whenever you notice that your mind wanders away,
Rest assured that this is completely natural.
This is the ideal state of the mind.
So,
With the next exhalation,
Allow the foot to go.
And with the next inhalation,
Gently bring your focus back to your breath.
And use the support of your inner voice,
Saying to yourself gently inwards,
Breathing in as you inhale and breathing out as you exhale.
And keep bringing your focus back to your breath.
This is actually what this practice is about.
And bring your focus back home to your breath.
Breathing in.
Breathing out.
From time to time,
Check if you're not tensing your spine or shoulders.
Remember about the gentle smile,
The corners of your lips and your eyes.
Completely relaxed,
Watch your breath.
And now,
Let go of the focus on the breath and allow your mind to become completely quiet.
Allow your attention to spread without any angle of thought.
Just observe.
Now see if you can feel the space around you.
The space around your body.
And rest in this open awareness for a short while.
Now slowly bring your awareness back to your body.
Listen to the sounds around you.
Just listen.
And whenever you feel ready,
You may gently now open your eyes.
And very slowly look around.
