Hello,
And welcome to a meditation that is perfect for beginners.
You have been called to the practice of meditation,
And this new exploration will be life-changing.
Meditation has wonderful effects on the mind and body.
You can do it anywhere,
And anyone can have a powerful practice.
Let's begin.
We're going to start by bringing your attention to your breath.
You breathe all the time,
And your body naturally inhales and exhales.
The power comes when you bring your focus to the breath,
When you breathe with intention.
Everything can clear the mind and slow the nervous system down.
Calming.
Relaxing.
There is no wrong way of meditating,
And the practice of meditation should not create any stress.
Whatever happens is the right thing.
It is what is meant right now.
Bringing your focus to your breath,
Be present with your breath.
Exhaling and exhaling.
You can move your neck from side to side gently,
Slowly.
Roll your shoulders.
Stretch out your legs.
Find yourself in a comfortable position.
Shift your body until you don't feel any tension.
Let your body relax.
Notice how your breathing is slowing down.
Let your shoulders relax,
And let your breathing go deeper and deeper,
Letting your belly expand and release.
Do not push your air out or try to control your breathing.
Observe with the intention of slowing down and expanding.
This moment,
This breathing,
This now.
Your attention may slip away to something else,
Or your thoughts might come into your mind.
Let them.
Observe and let go.
There is no struggle here.
There is no dwelling.
Just what is happening.
Breathing.
Inhaling and exhaling.
Expanding and releasing.
The air moving through your nose,
Expanding your lungs,
And energizing all of your physical parts working together.
A life force in harmony.
Now let's try breathing in and counting to three.
Breathing in one,
Two,
Three.
Releasing one,
Two,
Three.
Good.
Now let's try four counts.
Breathing in one,
Two,
Three,
Four.
Holding one,
Two,
Three,
Four.
And exhaling one,
Two,
Three,
Four.
This is called square breathing.
Good.
And return to your natural breathing rhythm now.
Testing your body.
Your body knowing what it needs right now.
Feel how relaxed your mind is.
Feel how relaxed your body is in just a few moments.
You may begin to notice your surroundings.
You may gently open your eyes.
Stretch out your body.
Enjoy this moment.
This feeling of being re-energized and relaxed.
When you are ready,
You may rise and return to your day.
