Hi and welcome to this breathing meditation.
As always I just want to let you know that you have the opportunity to step out of this meditation at any point when you feel overwhelmed or too tired.
You can just open your eyes,
Move around,
Leave the room,
Whatever feels good to you and with that let's start this meditation by just placing hands on the knees or in the lap,
Getting into a comfortable position that is upright and when you're ready just close your eyes,
Taking three deep breaths in into the nose and out through the mouth.
Deep breath in all the way into your belly and now releasing the air.
One last time,
Taking a deep breath in,
Filling up your entire body with air and completely letting go,
Relaxing the body.
Then let go of any control of your breathing and just follow the natural flow of each inhale,
Each exhale.
Not trying to change anything about your breath,
However your breath is at this moment is exactly how it's supposed to be.
Notice where in your body you feel the breath most clearly,
Is that in or around the nostrils,
Maybe the rising and falling sensation in your chest or do you feel the breath most clearly in your belly?
And just staying with that focus point.
Whenever you notice any distraction,
Being lost in thought or any sounds around you and just know that that's completely normal and view those distractions as small clouds in a blue sky,
Just passing by and non-judgmentally let go of those distractions,
Coming back to the focus point,
Back to the breathing.
Noticing the rhythm of the breath,
Each inhale,
Each exhale might be different from the last one.
Some may be shorter and more shallow,
Others might be longer and deeper.
Just following the breath,
However it might be.
And just staying with the breath for a moment longer.
Whenever you are distracted and notice that gently without any judgment returning to the breath.
Now relax your focus and just notice how you feel like now compared to the start of this meditation.
And just sit with that for a moment.
Then slowly coming back to the room,
Your body,
Noticing the feet,
Making contact with the floor,
Your hands and arms with the rest of your body,
Noticing any sounds around you.
And then once you're ready,
Slowly open the eyes again.
Just taking a moment to do whatever feels right at this moment.
That may be stretching,
Maybe just sitting in stillness and silence for a moment.
And I would like to invite you to bring this awareness into your day today.
And I'm looking forward to seeing you here tomorrow again.
