Mindful breathing meditation.
Let's begin by taking a moment to allow your body to settle in a comfortable position.
You can close your eyes or look downward just to limit visual distractions.
See if you can soften around any area of physical tightness or tension.
Maybe that means dropping your shoulders,
Relaxing your jaw,
Softening the muscles around the eyes and relaxing the belly.
Noticing where your body touches the ground or the chair.
We are simply grounding our energy throughout our body,
Bringing awareness to simply what it feels like to be living in this body right now.
Feeling the point of contact,
Just noticing any energies within the body and inviting a sense of ease and relaxation.
And today's primarily practice will be mindfulness of breathing,
Simply bringing awareness to what it feels like physically to be breathing without judging anything to be good or bad,
Right or wrong.
Simply being curious about what it feels like to be inhaling,
Exhaling and to have that pause in between the inhale and the exhale.
With an open mind I invite you to inhale through the nose and exhale through the mouth,
Noticing the pause in between the exhale and then noticing the beginning of the next inhale and exhale.
So just relaxing the body.
Now let's begin the mindful breathing meditation.
Inhaling through the nose and exhaling through the mouth.
Inhaling through the nose and exhaling through the mouth.
Inhaling and exhaling and letting go of any expectations and judgments.
Just being here in this moment,
Breathing with a sense of ease.
No need to breathe in any particular way,
Just following the natural rhythm of the breath.
Breathing in and breathing out.
Noticing the air as it moves through the nostril,
Feeling the air as it goes out through the mouth.
Noticing what it feels like to have the air moved through the nostril and the mouth.
You might notice the belly rising and falling with each inhale and each exhale.
Breathing with a sense of ease and curiosity,
Sensing into each breath,
Feeling the movements,
The temperatures,
Staying with the sensation in each moment,
The sense of kindness and ease,
Breathing in and out,
Feeling it without judging anything to be good or bad,
Right or wrong.
Just being here in this moment,
Just being present,
Breathing in and breathing out.
