Welcome to the mindful breathing meditation.
Let's begin by finding a comfortable seated position on a cushion on the floor or in a chair.
Take a moment to settle in.
Allow gravity to gently pull you into your seat.
Feel the surface you're sitting on.
Feel the support underneath you.
Take a moment to gently check in with yourself and see how you're feeling today.
You might be tired from the day.
You might be excited about something or you feeling stressed.
Whatever feelings come up to mind,
Let them rest there.
Just observe and watch as they come and go.
Allow yourself to do nothing,
To disconnect,
To let everything just be for the next 10 minutes.
During this meditation you will hear my voice and silent stretches in between.
The guidance is an invitation.
So if you need to pause or stand up or change your position at any time,
Feel free to take care of yourself.
Giving yourself this time to practice mindfulness,
To fully be in the present moment is a gift.
Allowing yourself this gift,
This time to be present,
Cultivating your awareness is the practice.
Your eyes can be closed or open.
Return your attention back into your body.
Notice how you inhale through the nose and exhale through the nose.
Our breath is what connects our body and mind.
When the mind wanders away,
We no longer feel like we are in our body.
Sometimes we forget how it feels to be in our body.
By taking deep inhales and exhales and returning our attention to our breath,
We connect our body and our mind without breathing.
And in those moments,
We become fully present and we become one.
Nothing else to do.
Nowhere else to be right now.
Be here.
Be in this present moment.
Everything else can wait.
Allow yourself to gently rest into your seated position and return your attention back into your breath.
Take a long inhale and a slightly longer exhale through the nose.
Let's take another inhale and exhale through the nose.
It might be helpful to notice where your breath enters through your nostrils or the area directly underneath the nostrils.
Pay attention to that area and see if you can notice the gentle touch of your breath going in and out.
Breath going in and out.
Inhale.
Exhale.
Remember to do it on your own pace without controlling or changing anything about your breath.
Just observe your natural inhale and exhale and do absolutely nothing to change it.
When the mind wanders away,
It's only natural for the mind to do so.
When you notice that your attention is no longer with your breath,
Gently smile at yourself,
At your mind,
And kindly return it back into your body.
Inhale and exhale.
Take a breath in and out.
And again,
Take a breath in and out.
Notice the temperature of the air coming in and out.
Take your time and observe the sensations.
If the mind wanders away again,
Over and over return it back to your breath.
The mind might be in the future or in the past.
Maybe it's making a to-do list or thinking about a phone call.
Doesn't matter.
Gently guide your attention back into your body,
Back into this present moment.
Taking a note of the room you're in,
The position you're in,
And returning your attention back to your breath.
Simply observe how your breath might have changed since the beginning of this practice.
Has it become deeper?
Has it become longer?
Or is it more shallow now?
Whatever it is,
We're simply observing it and connecting with the power of our natural breath.
Noticing the breath moving in and out of the body without changing anything,
Resting in this present beautiful moment.
Be with your breath the way it is,
Without changing or controlling it,
Is the practice of cultivating awareness.
And as we come to a close of this practice,
Become aware of the role you're in.
Take a note of any sounds around you,
Near or far.
Feel the surface you're sitting on.
Notice the touch of your clothes on your skin.
Sense the air gently brushing against your skin,
On your face,
On your forehead,
On your cheeks.
Place your attention on your breath again and notice how it changed since the beginning of this practice.
And now,
Gently open your eyes if they were closed.
Slowly wiggle your toes,
Move your fingers,
Roll your shoulders.
Slowly and mindfully turn your head from side to side.
Take a moment to acknowledge this time that you have given to yourself to cultivate your awareness.
May you take this practice,
This feeling of peace and calm,
As you move from your seat and throughout your day.
