Welcome to mindful breathing meditation to face with difficulties.
This is a guided meditation to help you to use your breath in order to create the way to step out of autopilot mode when dealing with difficulties.
Let's begin by bringing yourself into the present moment by deliberately adapting a dignified posture.
Either seated on a chair or cross-legged or lying down,
Whatever feels comfortable for you.
Gently close your eyes or lower your gaze down to the floor and take a deep breath in a big breath out.
And ask yourself what's going on with me at the moment.
Notice,
Acknowledge and identify what's happening for you.
Observe your inner experience and notice what's happening in your thoughts,
Your feelings and bodily sensations.
Take a couple of moments here to describe your experiences in words.
You may say in your mind,
Feelings of anger are arising or self-critical thoughts are here.
Now,
Gathering your full attention onto the breathing,
Experience fully each in-breath and each out-breath as they follow one after the other.
You may find it helps to note at the back of your mind,
Breathing in,
Breathing out,
Or simply count the breaths.
The breath can function as an anchor to bring you into the present and to help you tune into a state of awareness and stillness.
Ultimately,
Expand your awareness around the breathing to the whole body as if the whole body is breathing.
Especially take the breath to any discomfort,
Tension or resistance you experience,
Breathing into the sensations.
Still breathing out,
Allow a sense of softening,
Opening and letting go.
You can also say to yourself,
It's ok to feel whatever I'm feeling.
I don't like it,
But I can be with it.
Repeat it in your mind for a moment.
Hold everything in awareness,
Awareness of yourself,
Of your thoughts and bodily sensations.
As best you can,
Bring this expanded awareness into the next moments of your day.
Carry on holding any difficult experiences in a wider awareness when you notice them,
Rather than the mind being in battle with them.
This use of breathing space helps us to reconnect with the present moment and our own inner wisdom.
Thank you very much for taking this time to reconnect with yourself.
May you have a beautiful rest of the day.
