And at the sound of the bell simply begin by closing your eyes.
Starting with those three long slow deep breaths.
Breathing all the way down into your abdomen really puffing the abdomen out and then just releasing three times long slow and controlling the breath at this moment.
And after that third breath just allowing your body to breathe.
No control over the breath.
Just feeling the breath move in and out with such ease.
No need to control the breath.
Actually tuning in and paying attention to your own body through the breath at this moment.
So feel your body breathe.
And really be attentive to each and every breath.
Be present in this moment with this breath.
Knowing that yes the mind will wander off.
As soon as you catch the mind simply bring it back without any hesitation,
Without any being upset at it in any way for wandering.
But simply acknowledging the distraction and bringing the mind back to the breath each and every time.
Very calmly,
Gently bring the mind back to the breath and feel your body breathing again.
And really begin to focus on that out breath.
Following that out breath all the way to the end.
Not changing it,
Just following it with your mind and feeling that sense of releasing and relaxing every time you breathe out.
That sense of just letting go,
Relaxing into the breath.
Like all your muscles are just giving way to the breath.
All the tension is being released in the muscles.
All the tension in your body just falls away every time you breathe out.
And also trying not to make any movement during the meditation.
Not again by force but just with ease.
Stilling the body so you can still the mind more easily.
Allow the body simply to relax more and more with every breath.
If you feel agitation and you want to move,
Allow yourself just to relax more.
Relax more.
Let the tension fall away more and more with every out breath.
So focus back on the breath.
Simply allowing your body to give way to each out breath.
Continue in silence just following the breath.
On the in breath being attentive to the in breath and on the out breath really allowing yourself to feel that sense of letting go and releasing.
Relaxing and releasing more and more with every out breath.
You you you you you you you and if you find it helpful add one of the words or phrases silently saying it to yourself every time you breathe out relax release let go slow down or surrender relax release let go slow down or surrender say that word silently to yourself every time you breathe out and allow your body to respond to the power of your mind simply saying the word and feeling the body relaxing more releasing more slowing down more and more with every out breath again not by trying to make it happen just by saying the word and allowing it to happen allow yourself to let go relax and release just by following the breath continue in silence you you you you you you you you you and as the music begins to fade simply come back to your breath feeling the breath move in and out with complete ease and in a moment I'm going to ring the bell three times and you can rise from the meditation it's important you do this in your own time only open your eyes when you feel ready to do so you
