Please do not listen to this audio while you are driving,
Operating machinery or performing any similar activity.
I am Mani and I will be your guide for this meditation session that is focused on the breath.
If at any time during the meditation you need to return to a fully alert,
Awakened state,
You will be able to do so immediately.
Lets come into this meditation practice with no expectations,
But to simply take part in the experience.
Now,
Ensure that you are in a safe and comfortable environment.
Lie or sit in a position that is comfortable for you.
You can move around and adjust this any time you need to.
Any sounds you notice around you,
However loud or quiet,
Can simply be acknowledged while we continue with our meditation practice.
Lets now softly close our eyes,
Or if you prefer,
You can leave them open.
As we begin to settle into relaxation,
Let us take a few slow,
Deep breaths at our own pace.
For each inhale,
Breathe in through the nostrils where possible,
And exhale through the mouth.
Lets relax our body.
Notice how your body feels in the present moment.
Scan your body from head to toe,
Noticing any points of tension.
Now,
Relax those areas of tension as much as possible.
Feel your muscles losing any tightness as they become soft and relaxed.
The breath is the essence of your life.
So let us now bring our attention to our breath.
Continue to breathe as you would naturally.
Start to notice the sensations of your breathing.
Notice each inhale,
And exhale.
Allow the breath to flow naturally.
Notice how it feels,
How it sounds.
As you inhale,
And exhale.
As you focus on the breath,
You may find thoughts arising within you.
This is normal.
Let us fully acknowledge the thoughts,
And then gently turn our attention back to the breath.
Imagine thoughts as a flowing river.
As the river flows,
The thoughts simply come and go.
Remember,
The mind often wonders.
This is perfectly normal and acceptable,
No matter how often it happens.
Notice the sensations of each inhale.
As you breathe in,
The feeling of air flowing through every part of your nostrils.
The sound from your throat as you exhale.
Feel the sensation of the exhale,
Leaving you with a sense of further relaxation.
Let's focus on these sensations.
Notice everything about them.
As we continue to focus on our breath.
Any thoughts that arise,
We continue to happily acknowledge,
Without judgement.
And gently let them go.
Remember,
Relaxation,
Peace and tranquility are part of your natural state of being.
As we approach the end of this meditation session,
Let's slowly begin to bring our awareness back to our surroundings.
When you feel ready,
Open your eyes slowly and start to acknowledge the environment around you.
Take another deep breath.
When you do this meditation practice regularly,
You will find it easier to do.
This practice is available to you at any time.
Wishing you peace and love.
