So before we begin this guided meditation find yourself a nice comfortable place to sit if you've just woken up then lying down is fine just make sure you're not going to be disturbed for the next 10 minutes when you're ready just gently close your eyes and begin to bring your attention inwards and focus in on the stillness from within and this present moment so take a deep breath in through the nose and feel your tummy expanding and then slowly exhaling out through the nose just completely letting go breathing in again through the nose and feel the tummy expanding and then slowly exhaling out through the nose releasing and letting go of any tension and letting go of any unwanted emotions so breathing in again through the nose feeling your lungs filling up with air and then slowly exhaling out through the nose and each time you take a breath just begin to notice that you are starting to feel more and more relaxed so breathing in again through the nose expanding the tummy and then exhaling out through the nose if your mind does start to wander just bring your attention back to your breath and notice the natural rise and fall of your tummy and begin to notice that your mind is relaxed and at peace breathing in again through the nose feeling the tummy expand and on the exhale again you're just releasing any tension any concerns and just letting that go and just start to notice every part of your body feeling completely relaxed start to notice all the muscles in your face relaxing and any tension that's just melting away start to notice the neck relaxed the arms the chest and the tummy and then all the way down from the top of your legs to the soles of your feet and just start to sense a deep feeling of inner peace and calm if your mind does start to wander you can bring your left hand to the heart and start to notice the rhythm of your heart beating and just being mindful,
Paying attention to the breath notice in the rise and fall of the tummy and with each breath you begin to feel more and more calm and more and more at peace just letting go and releasing any tension allowing any thoughts to just drift on by just witnessing the thoughts and become the observer just paying no attention at all all your attention is focused on the breath in on this life force energy so when you're ready just slowly open your eyes
