Brief Centering Mindfulness Meditation

Hello,

Thank you for joining me today for this deep breathing and centering meditation.

Begin by finding a comfortable seated position,

Maybe sitting on a chair with your feet flat on the ground or on a cushion with your legs crossed.

Allow your hands to rest comfortably on your lap and slowly begin to close your eyes or lower your gaze.

Begin by taking a slow,

Deep breath in through your nose,

Feel your chest and belly expand as you inhale,

Hold the breath for a moment and notice the fullness.

Now exhale slowly and fully through your mouth,

Maybe think about gently blowing on a feather.

As you exhale,

Feel the release of air and the subtle relaxation in your body.

Continue inhaling through your nose and exhaling through your mouth.

In your own time and your own rhythm.

As you exhale,

Consciously release any tension that you're holding,

Particularly in your shoulders,

Your neck or your jaw.

And continue this pattern,

Inhaling deeply through the nose,

Pausing for a brief moment,

And then exhaling slowly through the mouth.

With each breath cycle,

Imagine drawing in calmness and tranquility and exhaling any stress or tension.

Gently bring your attention to the rhythm of your breath.

Become aware of the sound and the feeling.

Notice the gentle rise and fall of your chest and the sensation of air as it passes through your nose and your lips.

As you focus on your breathing,

If your mind begins to wander,

Gently acknowledge those thoughts and bring your focus back to your breath.

This act of returning your attention to your breath is the mindfulness practice.

As you feel yourself becoming more relaxed and centered with your breath,

Feel the foundation of calmness and peace that can take you through your day.

As you're ready,

Slowly flutter your eyes open.

Maybe shrug the shoulders,

Wiggle the hands and feet,

And come back to your space,

Taking a moment to thank yourself for taking this time to relax and center before you move on with your day.