Welcome.
It's wonderful that you're here,
Taking time out for self-care.
I invite you to find a comfortable posture,
Sitting or laying down,
Whatever you need to feel comfortable.
Take a moment here.
I suspect that you have a busy life,
Full of errands,
Responsibilities and decision-making.
So it's only natural that you need a moment to settle in,
To get ready for your meditation practice.
Slowly start observing your breath,
Taking notice of the expansion and contraction of your belly and the lifting and retreating of your chest.
Maybe you can hear your breath.
Maybe you can feel the temperature of the air coming in and out through your nostrils.
Start gently deepening and extending that breath,
Inviting long inhales and long exhales.
But don't force it.
Extend that breath only to the extent that it still feels nourishing and natural.
By focusing on the breathing,
We minimize the room that's left for reminiscing the past and thinking about the future,
Both of which are actions that typically lead to a degree of worry,
Concern or even anxiety.
So continue your mindful breathing,
Bringing the air in and out with your mouth seal.
Whatever thoughts appear in your head,
Let them come and go but don't pause on anything.
Whenever you get distracted,
Just go back to the exploration of your breath.
Slowly go back to your natural breathing and take a moment here just to enjoy the peace and the tranquility that this breathing practice has helped to create.
Take these feelings with you as you slowly begin to come back to the here and now.
And when you're ready,
Gently open your eyes.
Namaste.
