Welcome to this Breath as an Anchor guided meditation.
In this practice you are using the breath as a steady point of focus,
Anchoring yourself in the present moment.
Deep intentional breathing helps to calm the nervous system,
Ease stress and bring clarity and focus to the mind.
By tuning in to the natural rhythm of your breath you cultivate a sense of balance,
Stability and inner peace,
No matter what's going on around you.
This simple yet powerful practice is a reminder that your breath is always with you,
A tool that's always available for you,
That you can use to centre yourself whenever you feel the need.
Let's begin.
Find a comfortable position,
Either seated or lying down.
It doesn't matter as long as you're comfortable.
Allow your body to relax and rest your hands gently on your lap or by your sides.
If you'd like to,
Softly close your eyes.
Take a moment now to settle,
To fully arrive in this space.
Bring your focus into the here and now.
Bring your awareness to your body.
Notice the points of contact,
Your feet on the floor,
Your back against the chair or the weight of your body pressing into the surface beneath you.
Begin to notice your breath,
Just as it is.
No need to change anything yet.
Simply observe the natural rhythm of your breathing,
The gentle rise and fall,
The cool air entering your nose and the warmth of the exhale.
As you take a slow,
Deep breath now,
Let go of any tension,
Watch as it floats up and away from you until it disappears.
Smile to yourself as you feel the stress and tension of everyday life leaving your body and mind.
Feel yourself sinking into the surface you're resting on,
Becoming ever more comfortable and relaxed.
Now,
Let's take a deep breath in through the nose,
Slowly,
Deeply filling your lungs.
And exhale softly through the nose or mouth,
Releasing any tension.
When you're ready,
Let's do that again.
Inhale deeply,
Expanding your belly and exhale,
Letting go.
And one more time,
A full breath in and a slow,
Steady breath out.
Now begin to find a gentle rhythm.
Inhale through the nose for a count of 4,
2,
3 and 4 and exhaling slowly for a count of 6,
2,
3,
4,
5 and 6.
Let's continue with this pattern for a little while.
Inhale deeply,
Expand and exhale fully,
Releasing tension,
Letting go of worries,
Settling in to this moment of complete peace and serenity,
Feeling calm,
Comfortable,
Safe and relaxed.
And with every breath,
You feel more and more relaxed.
If thoughts arise,
It's ok,
It's normal.
Simply acknowledge them and let them drift by,
Like clouds in the sky,
And gently return your focus to your breath.
With each inhale,
Imagine drawing in fresh,
Vital energy.
And with each exhale,
Feel yourself releasing tension,
Stress or anything else you no longer need to hold on to.
Let your breath be your anchor,
Steady,
Secure and constant.
Feel the air moving in and flowing out.
Allow your breath to anchor you in the stillness of this moment.
If your mind wanders,
Gently bring your attention back to the breath.
No judgement,
No frustration,
Just a simple return.
Whichever way you are experiencing this practice right now,
It is the right way in this moment.
Each inhale brings a sense of calm.
Each exhale softens and releases tension.
Let go of any effort now,
And simply be with your breath.
Now,
Begin to bring your awareness back to your body.
Notice your fingers,
Your toes.
Feel the support beneath you once again.
Let your breath return to its natural rhythm.
No effort,
Just ease.
Take a moment to observe how you feel.
Is there a sense of spaciousness,
Lightness or stillness within you?
When you're ready,
Take one more deep,
Nourishing breath in.
And exhale fully.
Stretch if you want to.
If your eyes are closed,
Softly blink them open.
And bring yourself back into the present moment.
Feeling refreshed and ready for the rest of your day.
Carry this breath awareness with you as you move through the day.
And know that you can return to your breath,
To this anchor of calm and presence,
At any time.
Thank you for practicing with me today.
Namaste.
