Hello and welcome.
My name is Judith and it's my pleasure to guide you through this breath awareness meditation.
Breath awareness is a simple but powerful practice to calm your mind and body and get connected to your inner peace.
Before we start please make sure that you won't get distracted by a ringing phone or the doorbell.
Find a seat that feels comfortable for you.
If you feel like you want to lay down please follow your intuition.
This is your time to relax and energize your mind,
Body and soul.
When you feel ready gently close your eyes.
There is nothing to achieve.
Take some deep breaths to invite some calmness and peace into your body.
We start with breathing into your nose and out through your mouth.
Relax your jaw and shoulders.
Breathing into the nose and out through your mouth.
Relax your belly.
And one last time breathing into your nose and out through your mouth.
Relax your hip and pelvic base.
Now let your breath find its own rhythm.
Don't try to force anything.
And feel what you want to feel.
There might be emotions or thoughts arise.
Remember it's the nature of thoughts to be there and to be thought.
It's absolutely natural that when you start to calm and relax that you can hear your thoughts even louder.
Try to stop judging your thoughts.
Try to stop judging your emotions.
Just feel what is there.
Maybe you can observe how many thoughts are there.
What quality have these thoughts?
How many emotions can you feel right now?
What quality do they have?
Allow them to be there.
And with the next breath just let them go.
Bring your focus to your breath.
Maybe you can feel it the best at your nostrils or your throat.
Maybe in your chest or your belly.
Explore where you can feel your breath.
This point will be your anchor.
It's your base where you come back to when you feel like your thoughts might distract you.
Start with focusing on one cycle of breath.
Just in and out.
In and out.
There is nothing more to do or to think about than your breath.
Allow yourself to rest in your breath.
When your thoughts start to wander,
Just come back to your anchor.
When you have lost focus,
It's not a problem.
It's absolutely natural.
Come back to your breath.
Enjoy the stillness for some more moments.
And by deepening your breath,
You come back to this moment.
Start with very small movements of your fingertips and toes.
Let a smile appear on your face.
If you want to put your hand on your heart,
To thank yourself for these moments of stillness and calmness.
When you feel ready,
Open your eyes.
Thank you for your meditation.
It's an act of self-love and self-care.
Thank you for being here and thank you for being here.
