Welcome to this meditation practice for calmness and well-being.
Find a comfortable seated position either on the floor or in a chair.
Make sure you're spiny straight and your shoulders are relaxed.
Close your eyes and take a deep breath in through your nose and exhale through your mouth.
Now bring your attention to your breath.
Notice the inhale and the exhale,
The rise and fall of your chest and the sensation of the air moving in and out of your body.
As you breathe imagine a warm peaceful light filling your body with each inhale and any tension or negative energy leaving your body with each exhale.
Now we will begin with the breathing exercise called the four seven eight breath.
Breathe in through your nose for the count of four,
Hold your breath for the count of seven and exhale through your mouth for the count of eight.
Repeat this cycle a few rounds feeling your body become more and more relaxed with each breath.
Breathe in through your nose one two three four,
Hold your breath for the count of seven one two three four five six seven,
Exhale through your mouth for the count of eight one two three four five six seven eight.
Breathe in through your nose one two three four,
Hold your breath for the count of seven one two three four five six seven,
Exhale through your mouth for the count of eight one two three four five six seven eight.
As you continue to breathe repeat these affirmations gently to yourself.
I am calm,
I am at peace,
My mind is clear and focused,
I have the capability of handling any challenge that comes my way,
I am worthy of love and happiness,
My mind is clear and focused,
I have the capability of handling any challenge that comes my way,
I am worthy of love and happiness,
My mind is clear and focused,
I have the capability of handling any challenge that comes my way,
I am worthy of love and happiness.
Now let go of any thoughts or worries that may have occupied your mind and simply focus on your breath.
Imagine yourself in a peaceful serene place,
Maybe it's a beach,
A forest or a mountaintop.
Visualize yourself surrounded by nature and feel its calming energy.
Take a few more breaths in and out.
When you are ready gently open your eyes,
Bringing this sense of calm and well-being with you into your day.
Remember to take a few moments throughout your day to connect with your breath and find your inner peace.
