Good morning,
Good afternoon,
Good evening,
Good night,
And thank you for being here to meditate with me.
Let's settle in to wherever you find yourself right now.
You may be seated,
You may be standing,
You may be laying down.
Wherever you are,
I invite you to gently bring your attention to your breath,
Not changing anything about how you're breathing,
Just noticing the sensation of the breathing.
What does it feel like in your nose,
In your belly,
When you inhale?
And what does it feel like when you exhale?
Now,
If the mind wanders,
That's okay.
Everyone's mind wanders at some point.
Gently,
And with kindness,
Return your attention to the breath.
Notice the temperature of the air flowing in through your nose,
And out through your nose.
Notice what happens to the belly,
The chest,
And the shoulders,
When you breathe in and breathe out.
And remember to gently bring yourself back to your breath,
If you ever get a little lost on the way.
We'll end this meditation with one deep breath together,
Breathing in through the nose,
And breathing out through the mouth.
Thank you for meditating with me today.
My name is Melissa,
And I hope you have a wonderful day.
