Welcome to this meditation today.
During this meditation you will concentrate on the breath and the word peace to calm and relax the mind.
There is no right or wrong way with this meditation.
Whatever you feel and experience is right for you.
I invite you to find a comfortable position,
Preferably with the spine straight and your feet touching the ground.
Placing your hands upright on your lap or however you may feel comfortable.
If you would like to adjust your position throughout this meditation please do so.
When you are comfortable allow your eyes to close.
Move your shoulders slowly forward and back from side to side.
Pat your teeth slightly relaxing the jaw,
Releasing any tension you may have.
Take your attention to your breath.
Notice your breath as it inhales through your nose and exhales out through your nose.
If your mind wanders just take your attention back to your breath.
Feel the air entering through your nose down to your lungs.
Feel your stomach gently rising and falling.
If any thoughts come to mind just let them go.
Allow them to pass out of your mind just like a cloud passing through the sky.
Now as you inhale take a deep breath and say silently in your mind say the word peace and as you exhale say the word peace and repeat with every breath.
Let go of any thoughts simply letting them pass through.
Taking your mind back to your breath and the word inhale peace.
Continue to inhale and exhale silently.
Don't worry if your mind wanders just take your attention back to your breath.
Notice how your body feels.
See how calm and gentle your breathing is.
How relaxed your body feels.
Acknowledge any thoughts that pass by letting them go and just take your attention back to your breath.
Let go of any tension you may have.
Let go of any worries.
Let go of anything you may be holding on to.
Let go of any stress.
Letting it all go on the exhale as you breathe in peace and exhale peace.
Now it's time to gently reawaken your mind and your body.
Keeping your eyes closed notice the sounds around you.
Feel the floor touching your feet.
Gently move your fingers and toes.
Rotate your shoulders forward and back.
Gently move your neck from side to side and when you are ready you may want to stretch your arms and legs.
Maybe just sit for a moment noticing how relaxed and calm and peaceful you feel.
Thank you for meditating with me today.
