5-Minute Mindful Flow Of Breath Guided Meditation

Sitting or laying in your most comfortable and natural meditation position and gently close your eyes.

Firstly,

Take a few moments to relax into your body and as you do this identify any areas of bodily tension,

Then consciously relax those muscles.

Take three slow breaths and as you do so allow the out-breaths to be a little longer than the in-breaths.

A long slow out-breath just naturally triggers your body's relaxation response.

Now,

As you bring your awareness to each breath,

Notice the movement in the body as you follow the easy flow of each breath.

Breathing in,

Notice the temperature of the breath as it moves into your nostrils.

Feel a touch of the air as it flows into your nose.

And as the breath moves down into your body,

Feel your lungs fill up with this life-affirming air,

Gently expanding your ribcage and your chest,

Then feel your belly softly push out.

And then there is a pause before the belly and chest gently fall back in as the breath now exhales and moves up and out of the body,

The out-breath feeling warm as it flows out of the nostrils.

And now,

Feeling that natural state of relaxation that accompanies each out-breath.

So now,

Just follow the flow and movement in the body with each breath.

If any thoughts come to your awareness,

Just let them come and go,

No need to follow them.

Just allow the thoughts to arise in your mind and watch them as they simply pass by.

Do not attach to any of these thoughts,

Just simply let them come and go.

Bring your awareness back to your breath,

Feeling the movement in the body and the flow of each breath.

Now as this meditation ends,

Take three conscious breaths,

Wake up your body with some gentle movement,

Perhaps a stretch and gently open your eyes.