Hi,
I'm Sophia and this is Find Your Light.
Today we're going to do a mindful breathing meditation.
Find a comfortable place where you can relax and where you can be in complete quiet and stillness.
As you relax,
Become aware of your breathing.
Notice the movement of your breath.
Notice its movement as it enters and leaves the body.
Just notice the gentle rise and fall of your stomach as you breathe in and out,
Relaxing your shoulders away from your ears,
Relaxing your jaw,
Your forehead.
Relaxing your hands,
You may place them up for receiving or down for grounding,
Whichever resonates with you in this practice.
And as you notice the movement of your breath,
Don't try to manipulate,
Don't try to change.
Just notice.
Notice that you are breathing.
And as you notice how you're breathing,
Notice how that breath feels breathing through your body.
Notice your stomach.
Notice the expansion as it gently falls back and forth,
In and out towards your spine.
Be totally present with each breath.
There's nowhere to go,
Nowhere to be,
Nothing to do except notice.
If the mind wanders off in thought,
Worry,
Whatever.
Just notice that your attention has wandered and without judging yourself,
Come back to your breath.
Come back to your breathing.
And as you come back to your breathing,
Allow the body to become still in every moment,
Fully present and aware.
If the mind wanders,
Return to your breath and ride the wave of just breathing.
And as you breathe further into your body,
Just notice your sensations,
Notice your energy,
Your emotions,
Your feelings.
And with every inhale and exhale out,
Whatever you notice on that exhale,
Just let it go.
The only thing important right now is noticing your breath.
Whatever comes up for you,
It's difficult to let go.
I want you to just take a deep breath in and long exhale,
Sigh it out.
So deep breath in and exhale.
One more time,
Deep inhale and exhale.
Just sink deeper.
Allow your awareness to remain with your breath.
And as you remain with your breath,
Notice how still the body is,
How relaxed your feet are,
How relaxed your hands are,
Relaxed shoulders,
Relaxed forehead.
Relaxed jaw,
Relaxed fingers,
Relaxed wrist.
Relaxed elbows,
Relaxed shoulders,
Relaxed back.
Relaxed arms,
Relaxed thighs,
Relaxed knees,
Relaxed neck.
Relaxed head,
Body fully relaxed from head to feet.
Staying with your breath.
Staying in this moment.
Relax.
