Hello and thank you for joining today's meditation.
This meditation is an adaptation of one by Thich Nhat Hanh.
I hope you enjoy.
Please begin by finding a comfortable seat of your choice.
You can be seated in a chair with your feet flat on the floor or on a mat or cushion.
Start by focusing your attention on your abdomen.
Notice how on the inhale your abdomen expands and on the exhale it flattens.
Just notice the air moving in and out.
Notice the abdomen rise and fall.
Breathing in,
I know that I am breathing in.
Breathing out,
I know that I am breathing out.
In,
Out.
Breathing in,
I notice that my inhale has become deep.
Breathing out,
I notice my exhale has become slow.
Deep,
Slow.
Breathing in,
I notice my exhale has become slow.
I notice that my breath has become deeper naturally.
Breathing in and out mindfully allows enjoyment of the breath.
Try this again.
Deep,
Slow.
Breathing in,
I calm my body.
Breathing out,
I ease everything.
Calm,
Ease.
As you breathe in,
Your body calms.
In doing this,
Your mind calms as well.
Breathing in,
I relax my mind and my body.
Breathing out,
I let go.
Relax,
Let go.
Breathing in,
I smile.
Breathing out,
I release.
Smile,
Release.
When you smile and then release,
The muscles in your face relax.
Then the nervous system relaxes.
As you smile to yourself,
You're sending kindness to yourself.
As you release,
This means you're letting go of everything and enjoying the now.
Let's try this again.
Smile,
Release.
My peace and my joy are the most important.
I smile to all of it.
I smile even to my challenges.
Breathing out,
I release it all.
I let go of everything.
This is our freedom.
Smile when you breathe in.
Release when you let go.
Smile,
Release.
Breathing in,
I go back to the present moment.
Breathing out,
I know that this is a wonderful moment.
Present moment,
Wonderful moment.
To be alive is the greatest gift.
It is a miracle.
We go back to the present moment in order to fully enjoy it.
Breathing in,
I establish myself in the present moment.
Breathing out,
I realize this is a wonderful moment.
It is the only moment.
Present moment,
Wonderful moment.
Bring your attention once again to the breath.
Notice the inhale as the air enters your nostrils.
Notice the exhale as it leaves.
Air moving in and out with calm and ease.
Breathing in,
I know that I am breathing in.
Breathing out,
I know that I am breathing out.
As we bring this practice to a close,
Feel free to invite some gentle movements in your hands.
Maybe roll your shoulders up and back.
Whatever feels natural and comfortable for you.
And allow your eyes to open and thank yourself for coming to this practice today.
May you find calm and ease throughout your day.
Thank you for joining.
