Hi and welcome to three-step breathing meditation.
I invite you to choose.
To sit either on the floor or on the mat.
On the cushion,
Perhaps on the chair.
Or even you can do this in lying down.
You can soften your gaze.
Or close your eyes.
You're here because you have made time for you.
Step 1.
What is your experience right now?
I invite you to bring your attention.
Whatever is here.
In your body.
How's the body?
Today.
What physical sensations are here in your body?
Be fanny.
What emotions are here?
What is your mood?
In this moment.
Without the need to change anything.
Simply bringing awareness to what's here.
What thoughts are going through your mind this moment?
Perhaps it's planning.
Thinking about the past or future.
Whatever is here.
You're just acknowledging with kindness and gentleness.
What's here?
Step two.
Let's narrow that focus of attention to the breath.
Simply observing the breath,
The rise and the fall of the stomach.
Noticing the depth of the breath.
Shallow,
Deep.
Whatever you find here.
However the breath is.
You're simply noticing.
Perhaps if it's helpful,
You could say I'm breathing in.
On the in-breath.
And I'm breathing out on the out breath.
Do that a few more times if you find that helpful.
If not just simply redirect your attention to the breath.
And the stomach rising and falling.
A few more times on your own.
And if your mind drifts into thinking Acknowledge that as drifted and then gently redirect to the breath.
Without the need to change.
The breath itself.
There's no need to alter it to make it shorter or longer.
You are simply an observer.
And in step three,
I invite you to open up and soften.
To a wider perspective and range of what is here.
Including the body session here.
Breathing.
Thoughts that might come and go.
Physical sensations.
Emotions.
Sounds.
Near or far.
Practicing the attitude of kindness.
And compassion with yourself in this moment.
However you find it.
However you find yourself in this moment.
I invite you to give yourself permission.
To be as you are.
This moment.
This breath.
Leaning into the silence.
Feel free to stay longer.
I feel ready to conclude this meditation I invite you to come back.
Into the environment and softly and gently bringing some movements maybe to your body,
Maybe creating a fist with your hands.
Gentle movements in your body.
Opening your eyes and taking in the environment around you.
Pace in yourself.
Be kind with yourself.
And taking into the rest of your day this presence of this moment.
And showing up for yourself just like you did in this meditation.
And thanking yourself and appreciating for making the time.
To show up for you.
Namaste.
