Begin by finding a comfortable seated position.
Relax your shoulders.
Relax the muscles around the eyes and the jaw.
Start to relax the body.
During this meditation you will focus on your breath.
This will calm your mind and relax your body.
Begin to observe your breathing.
Become aware of your natural and spontaneous breath that moves in and out of your body without any effort.
The natural breath flows in through both nostrils.
Notice the feeling of the breath as it comes in and out of your nostrils.
There is a sense of coolness as you inhale the breath.
And a sense of warmth as you exhale the breath.
Begin to allow your breath to become longer and slower.
Taking a long slow inhalation followed by a longer slower exhalation.
While you are breathing slowly,
Direct your breathing awareness to different stages of the breath.
And focus all your attention on each stage I mention.
First,
Notice the breath as it enters your nose.
Notice each time you breathe in the way your breath feels on your nostrils.
Feel the breath as it passes through your nasal passages and down behind your throat.
And where does the air go next?
Feel each time you inhale the breath passing down your windpipe.
Feel the breath going down.
Notice where the air enters your lungs.
Allow your breathing awareness to deepen the feeling of relaxation you are experiencing.
Feel the air expand your lungs with each in-breath.
Feel your lungs expand and relax.
Expand and relax.
Expand and relax.
Now notice the exhalation phase of breathing.
Observe as the air leaves your lungs and begins to travel upward.
Focus your attention on that moment of each breath.
Now turn your attention to the breath traveling up and out through your mouth.
Feel the breath in your throat,
Your mouth and across your lips.
Notice each breath is a whole now.
See how the breath flows like waves.
First in and then a pause and out and then a pause.
Notice the pauses,
These rests between breaths.
Now as you relax you can count your breaths as they continue to flow gently.
We'll breathe in to the count of four.
Hold for the count of three and breathe out to the count of five.
It goes like this.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five.
When you are finished counting your breaths,
Notice how calm and relaxed you are.
See how regular your breathing has become,
How calm your breathing is.
Now it's time to reawaken your body and mind.
Keeping your eyes closed,
Begin to notice the sounds around you.
Feel the floor beneath you,
Feel your clothes against your body.
Begin to wiggle your fingers and toes and shrug your shoulders.
Gently open your eyes and remain sitting for a few moments longer.
Enjoy how relaxed you feel in your body and mind,
Reawakening to its usual level of alertness.
Namaste.
