Welcome to this guided breath meditation for relaxation.
Find a comfortable position,
Either sitting or lying down,
And gently close down your eyes.
Take a moment to settle into your body and allow any tension to dissolve.
Begin by bringing your attention to your breath.
Notice the natural flow of your breath,
The rise and the fall of the belly,
Or the sensation of the breath passing through your nostrils.
Breathe naturally,
Without trying to change anything.
Without making a judgment of whether it's good or whether it's bad,
Just notice if the breath is shallow or deep.
If it's slow or if it's fast.
Anything is completely okay.
Your job is simply just to notice it and observe it without trying to change it.
Now let's bring a bit more awareness to our breath.
As you inhale,
Count silently to yourself.
Inhale one.
Exhale one.
Inhale two.
Exhale two.
Inhale three.
Exhale three.
Continue counting with each breath and allow this rhythm to be smooth and steady.
As you breathe,
Imagine inhaling a sense of calm and exhaling any remaining tension.
Feel the breath as a source of relaxation,
A natural and a soothing force that flows through your entire being.
And let's begin again.
Inhale one.
Exhale one.
Inhale two.
Exhale two.
Inhale three.
Exhale three.
Continuing at your own pace,
Allowing each breath to guide you into a state of deeper relaxation.
As you count the breaths,
Notice the sensations of the breath.
Feel the coolness as you inhale and the warmth as you exhale.
Allow each breath to anchor you into this very moment.
When your mind naturally begins to wander,
Gently bring it back to the counting and the sensations of the breath.
There is no need to judge or analyze.
Just observe and then gently return to the breath.
And on the next breath,
We begin again.
Inhale one.
Exhale one.
Inhale two.
Exhale two.
Inhale three.
Exhale three.
Continuing on your own with a very light and simple effort.
If at any point you forget where you're at,
Just start the count again at one.
Now let go of the counting and allow your breath to return to its natural rhythm.
Continue to follow the breath,
Feeling the rise and the fall,
The ebb and the flow.
As you breathe,
Envision a sense of peace and relaxation spreading throughout your body.
Each inhale brings in energy and each exhale releases any remaining tension.
And then allow yourself to fall into the experience of being.
To fall into rest.
To fall into sleep.
Sweet dreams.
