Anchoring In The Breath: A Mindfulness Meditation

Let's begin by simply taking a long,

Slow breath in,

Hold it,

And then exhale fully.

Again,

A long,

Slow breath in,

Holding just for a moment,

And then a soft exhale,

Completely letting go.

Allow your body to settle,

Supported by the earth beneath you.

Soften your shoulders,

Soften your belly,

Relax the jaw,

Inviting a sense of softness and relaxation,

And recognizing that there's nowhere else you need to be right now.

And now,

Bring your awareness to your breath without any desire to change or alter the breath in any way.

But just feel your breath,

And feel it at the tip of your nose,

Or in the rise and fall of your chest or belly,

Letting each inhale be known.

And then,

Allowing each exhale to be known.

You can even label it,

Breathing in and breathing out.

You might notice your mind wandering every so often,

And when you do,

Just be gentle with yourself and return to the breath.

Allow your breath to be your anchor here,

Steady and gentle.

Inhale,

Feeling presence.

Exhale,

Easing into here and now.

Simply breathing in and breathing out.

Everything else can wait.

And begin to feel the aliveness in each breath,

Your heart beating,

The body resting.

You are part of this gentle flow.

If you wish,

You can place a hand over your heart,

Connecting to this breath.

Inhale and feel the nourishment of your breath.

And then exhale and feel the soft release.

Notice the stillness that arises with the breath,

Spacious,

Tender,

Awake.

And just rest here.

Breathing and feeling alive.

Notice what it feels like to be in a fully alive,

Breathing body.

And as you feel ready,

You can slowly begin to move your attention away from the breath.

Hearing the sounds around you.

Becoming aware of the room that you're in.

Perhaps the texture of the ground or the seat underneath you.

Any sensations in the body.

And taking as much time as you'd like here.

When you feel ready,

You can slowly open your eyes again.

And see if you can carry this awareness of breath and ease into your day.

Knowing that you can always come back here.

Www.

Mooji.

Org