Hello and welcome.
Today we're going to do a beginner's breathing meditation that will guide you on how to relax by focusing on your breathing.
When first learning to meditate it is helpful to keep sessions brief so that you can maintain concentration and as you become more comfortable,
More skilled,
You can increase the duration of your meditation session.
During this breathing meditation you will focus on your breath.
This will help you to calm your mind and to relax your body.
There is no right way or wrong way to meditate.
Whatever you experience during this breathing meditation is right for you.
Don't try to make things happen,
Just observe.
Begin by finding a comfortable position but one in which you will not fall asleep.
Sitting on the floor with your legs crossed or sitting upright with your feet on the floor is a good position to try.
Close your eyes or focus on one spot in the room.
Roll your shoulders slowly forward and then slowly back.
Lean head from side to side lowering your left ear towards your left shoulder and then your right ear towards your right shoulder.
Relax your muscles.
Your body will continue to relax as you meditate.
Observe your breathing.
Notice how your breath flows in and out.
Make no effort to change your breathing in any way.
Simply notice how your body breathes.
Your body knows how much air it needs.
Sit quietly seeing in your mind's eye your breath flowing gently in and out of your body.
When your attention wanders,
As it will,
Just focus back again on your breathing.
If you notice any stray thoughts,
Don't dwell on them.
Simply let the thoughts pass.
See how your breath continues to flow deeply,
Calmly.
Notice the stages of a complete breath from the in-breath to the pause that follows,
The exhale and the pause before taking another breath.
See the slight breaks between each breath.
Feel the air entering your nose.
Picture the breath flowing down the cavities into your sinuses and then down into your lungs.
As thoughts intrude,
Allow them to pass and return your attention to the breathing.
See the air inside your body after you inhale,
Filling your body gently.
Notice how the space inside your lungs becomes smaller after you exhale and the air leaves your body.
Feel your chest and stomach gently rise and fall with each breath.
Now as you inhale,
Count silently.
One.
As you exhale,
Count one.
Wait for the next breath.
Count again.
One.
Exhale.
One.
Continue to count each inhalation and exhalation as one.
Notice how your body feels.
See how calm and gentle your breathing is and how relaxed your body feels.
Now it is time to gently reawaken your body and mind.
Keeping your eyes closed,
Notice the sounds around you.
Feel the floor beneath you.
Feel your clothes against your body.
Wiggle your fingers and toes.
Shrug your shoulders.
Open your eyes and remain sitting for a few moments longer.
Straighten out your legs and stretch your arms and legs gently.
Sit for a few moments more,
Enjoying how relaxed you feel.
Experience your body reawaken and your mind return to its usual level of alertness.
Slowly return to a standing position and continue with the rest of your day feeling re-energized.
