Mindful Breathing - Savouring Each Breath

Welcome to your guided meditation practice.

Get comfortable in a seated position of your choice,

With your hips higher than your knees and a tall,

Neutral spine.

Rest your hands wherever they naturally fall.

Gently close your eyes or soften your gaze.

Together let's take three deep,

Slow breaths.

With each exhale,

Consciously let go,

Relaxing your face,

Shoulders,

Hands,

Belly,

Whole body.

Take a deep breath in,

Slow breath out,

Consciously letting go.

Deep breath in,

Slow breath out,

Releasing,

Relaxing.

Another one,

Deep breath in,

Slow breath out.

Slowly align your attention with the natural flow of your breath.

Feel each inhale and each exhale.

Feel the points of contact between your body and the surface beneath you.

Become aware of your body sitting and breathing.

I invite you to place one hand on your belly.

Then breathe in into your belly,

Let it expand.

And as you breathe out,

Fully,

Completely relax your belly.

Keep your belly relaxed and slowly open your attention to the movement of your belly.

Let your belly naturally expand as you breathe in and contract slowly,

Smoothly as you breathe out.

Rest your attention with those gentle,

Subtle movements underneath your hand.

Breathing in,

Notice the rising of your belly.

Breathing out,

Notice the falling of your belly.

In,

Rising,

Out,

Falling,

Rising,

Falling.

Let those movements keep you anchored in this present moment.

As soon as you notice that you are lost in your thoughts,

Gently bring your attention back to your breath,

To movements of your belly.

Keep your breath in the foreground and everything else in the background,

Sounds,

Thoughts,

Sensations,

Feelings.

Let them flow through you,

But don't flow with them.

Stay here with me in this amazing present moment,

Savoring each breath and allowing yourself to soften and expand into the spaciousness of the present moment.

Remember that breath is your best friend.

It will always bring you back to the moment here and now.

Taking intentional breaks throughout the day to savor each breath can help you stay grounded,

Reduce stress,

And increase your awareness of the present moment.