To begin,
Gently close your eyes.
Use these first few moments to settle into your body,
Finding a sense of relaxation and stillness.
Throughout the duration of this session,
Keep your attention firmly focused on the air passing through your nostrils.
From time to time you may notice a variety of thoughts,
Emotions or body sensations while you breathe.
Simply notice them and calmly return your focus to your breath each and every time your mind wanders.
During this meditation session,
You'll be practicing consciously connected breathing.
This means that there won't be any pause after each inhale or exhale.
It's like a single continuous circular breath.
Start with a conscious deep inhale,
Filling up your chest and lungs,
And then allowing your body to naturally let go of each out-breath.
Here's a demonstration so you can hear the appropriate depth and pace of each breath.
For the next few minutes of silence,
Continue to breathe in this manner,
Calmly observing and accepting any internal experience that arises.
Continue coming back to the breath each and every time your mind has wandered,
And it doesn't matter how many times your mind wanders.
Simply keep coming back to your breath.
If you feel comfortable and ready,
Increase the pace of each breath to the following pace and rhythm.
Continue to breathe,
Regardless of what you experience.
Now take a deep inhale,
Filling up your chest and lungs as deep as possible.
Exhale your breath completely,
And hold the exhaled position for as long as you can.
Now take a deep inhale,
Filling up your chest and lungs as deep as possible.
Now take a deep inhale,
Filling up your chest and lungs as deep as possible.
When you can no longer hold the exhaled position,
You can now take a deep inhale,
Filling up your chest and lungs as deep as possible.
Now take a deep inhale,
Filling up your chest and lungs as deep as possible.
As you exhale,
Relax your breathing and allow it to settle to its natural pace and rhythm.
Notice what it's like to be in your body right now.
When you're ready,
Conclude your meditation by taking three deep conscious breaths.
With your last exhale,
You can open your eyes.
Savour any feelings of relaxation or peace before returning to your day.
