Music Today I'll be leading a guided meditation using the breath.
Begin by sitting comfortably.
Now close your eyes.
Notice how just in closing the eyes,
The awareness starts to settle down,
Move inward.
Take some time to simply be aware of what you're experiencing right now in this moment.
What are you sensing in the environment?
Sounds,
Air temperature.
What are you feeling in your body?
Feel the weight of your body on the chair.
Notice everything going on,
The thoughts,
Emotions that you may be feeling,
Sensations in the body.
Simply being aware of it all without trying to do anything about it.
Now bring your attention to your breath.
Simply be aware of the process of breathing.
Notice everything that you're feeling in your body as you breathe.
The sensation of the air as it passes in and out of your nostrils.
The way your chest moves as you breathe,
Your belly,
The feelings in the muscles.
Be aware of the whole process of breathing,
All of the details of the experience of that.
When your attention goes to something else besides the experience of breathing and you become aware of that,
Just easily bring your awareness back to the experience of breathing.
Thoughts will be going on,
Emotions will be present,
You may hear sounds.
Just easily favor the experience of breathing,
The in and out of the breath.
Other experiences come and go and the breath continues.
Noticing all of the experience associated with breathing,
The movement in the body.
Breath may change as you have your attention on it.
Sometimes there may be a deep breath or the breath could become very fine.
Letting the breath go the way it goes.
Naturally the mind will have other thoughts,
Doesn't matter,
Don't try to resist thoughts or noise or anything else.
Not resisting anything,
Simply bringing the awareness back to the breath when it's wandered.
The breath continues,
The in and out of the breath continues as a constant.
And other experiences may be there along with it.
Just easily favoring the breath.
Not resisting anything,
If sleep comes let it come.
Relaxing into the experience of breathing.
The in and out of the breath.
From time to time the mind will wander,
Doesn't matter,
Just easily bring it back to the experience of breathing.
There's no right or wrong experience in this meditation.
Now you can continue with this meditation on your own as long as you'd like.
Just always bringing the awareness back to the breathing.
And being present to whatever else happens,
To whatever else is being experienced.
Not resisting anything.
And when you're ready to end the meditation take some time,
Stretch,
Move,
And open your eyes whenever you feel ready.
And when you're ready to begin the meditation,
Just simply bring the awareness back to the experience of breathing.
And when you're ready to begin the meditation,
Just simply bring the awareness back to the experience of breathing.
And when you're ready to begin the meditation,
Just simply bring the awareness back to the experience of breathing.
And when you're ready to begin the meditation,
Just simply bring the awareness back to the experience of breathing.
And when you're ready to begin the meditation,
Just simply bring the awareness back to the experience of breathing.
And when you're ready to begin the meditation,
Just simply bring the awareness back to the experience of breathing.
And when you're ready to begin the meditation,
Just simply bring the awareness back to the experience of breathing.
And when you're ready to begin the meditation,
Just simply bring the awareness back to the experience of breathing.
And when you're ready to begin the meditation,
Just simply bring the awareness back to the experience of breathing.
And when you're ready to begin the meditation,
Just simply bring the awareness back to the experience of breathing.
And when you're ready to begin the meditation,
Just simply bring the awareness back to the experience of breathing.
