Welcome to the Mindful Breathing Meditation.
Thank you for joining me on this journey.
In this session,
You will embark on a journey of conscious inhalations and exhalations,
Allowing each breath to anchor you in the present moment.
Through gentle guidance,
You will cultivate awareness of your breath rhythm,
Fostering a tranquil mind and a sense
of inner calm.
Let's begin by finding a comfortable seated position,
Allowing yourself to relax while remaining alert.
Whether you are sitting on a cushion or a chair,
Ensure your spine is straight and your shoulders are relaxed.
Take a moment now to bring your awareness to your body,
Starting from your feet.
Slowly scan upward,
Noticing any areas of tension or discomfort.
With each breath,
Allow these areas to soften and relax.
Feel your body settling into a state of ease and comfort.
As you settle into your posture,
Let's take a moment to bring your attention to your breath.
Notice the sensation of the air entering your nostrils as you inhale
and the feeling of release as you exhale.
There is no need to force your breath.
Simply allow it to flow naturally.
Simply allow it to flow naturally.
With each inhale,
Imagine yourself drawing in fresh energy and vitality.
Feel your lungs expanding and your chest rising.
With each exhale,
Visualize releasing any tension or stress that may have accumulated within you.
Feel yourself letting go with each breath.
If your mind begins to wander,
Gently guide your attention back to your breath.
You can use a simple anchor,
Such as silently counting your breaths
or focusing on the rise and fall of your abdomen.
As you continue to breathe mindfully,
Cultivate a sense of gratitude for the simple act of breathing.
Your breath is a constant companion,
Always present and always available to bring you back to the present moment.
Take a moment to appreciate its presence in your life.
As you breathe,
Notice any sensations or thoughts that arise without judgment.
Simply observe them as they come and go,
Like clouds passing across the sky.
Allow yourself to be fully present with each breath,
Accepting whatever arises with kindness and compassion.
For the next minute or so,
Just be with your breath.
Keep your mind's attention on the way your body is breathing.
As we near the end of our practice,
Take a few moments to reflect on how you feel.
Notice any changes in your body,
Your mind,
Or emotions since the beginning of the meditation.
Allow yourself to savor the sense of peace and calm that comes from being fully present with your breath.
Now,
As you prepare to transition back to your day,
Carry this sense of mindfulness and inner calm with you.
Remember that you can always return to your breath as a source of grounding and stability,
No matter what challenges may arise.
I am Gabi Mir-Iteran and I'm grateful for the opportunity to practice mindful breathing with you today.
Thank you for joining me on this journey.
