Welcome and thank you for joining me for this meditation.
Just sitting comfortably or lying down with your arms and legs uncrossed,
Spine straight but not tense.
I would like you to lightly close your eyes and take a nice strong deep breath in through your nose.
You can exhale through your mouth.
Just allow yourself to relax into your body.
You can wiggle around a little bit.
Just relax,
Settle in.
Then we'll return our breathing to in and out through the nose.
Don't try and control your breath.
Just go with your own rhythm,
Your own flow.
And with your awareness to the environment that you're in.
Perhaps the temperature in the room,
Temperature on your skin,
The music,
Perhaps other noises that may be close to you or far away.
My words.
Your clothing where it touches your body.
Your body where it touches your chair.
Don't search for these things but just notice them.
Be aware.
Just be aware.
And now we'll begin to turn our awareness within.
Take your focus to your breath.
Whether that's in through your nose,
The rise and fall of the chest,
The belly as it moves in and out.
Just be aware of your breath.
Smoothness and coolness of the incoming breath.
The softness and warmth of the returning breath as you exhale through the nose.
Don't search for it or control it.
Some breaths will be strong and deep and some short and shallow.
Just go with your own rhythm.
Allow your gaze to rest in the space between both eyebrows.
Just follow your breath and focus on your breath.
Watch it from this space.
Perhaps you can feel it from this space.
Sensations in the nose,
Rise and fall of the chest.
Perhaps the expansion and contraction of the lungs or the rib cage.
The belly moving ever so gently in and out with each breath.
And be aware of the physical sensation of releasing and letting go with each out breath.
You can feel that this sense of physical relaxation becomes deeper and deeper with every exhalation.
Your thoughts will continue to come and go across your mind.
That's perfectly normal.
We're not trying to stop them or control them,
Analyze them or judge them.
Let the thoughts come and let them go.
You know they're there.
You're aware that they're running like a movie in the background.
But your focus remains on your breath.
Do you get caught up in a thought?
That's okay.
Simply notice that.
Return your focus,
Your awareness to your breath.
A strange noise arises and pulls your attention away.
Simply notice that.
Once again,
Returning your focus and awareness to your breath and to the sensations in your body.
Rise and fall of the chest,
The belly moving in and out,
Or the breath in the nose.
I'm just going to give you a few moments to do this.
Wonders just come back again and again and again to the breath.
Just one more breath,
One more breath.
And now you can allow your next breath in to be very strong and very deep.
Feel your whole body come alive with this stronger breath.
Take your time as we prepare to leave this meditation.
Begin to turn your awareness outside yourself once again.
The temperature of the room,
Maybe the sounds in the room,
Close to you and far away.
The contact between your body and the surface that you're resting on.
Take your time and when you're ready,
You can very,
Very gently begin to wiggle your fingers.
And your toes,
You can very,
Very gently roll your head from side to side to break the thread of concentration.
Just side to side,
Not backwards.
Take your time.
When you're ready,
You can open your eyes.
So thank you for joining me and enjoy the rest of your day.
