Welcome,
Beautiful souls,
To this short guided meditation to calm the mind,
Settle the body,
And to cultivate a deep sense of inner peace.
Kindly find a comfortable meditation posture where you can relax your body and mind.
Then I invite you just to gently close your eyes and allow yourself to arrive fully in this present moment.
Then just simply bring your awareness to the gentle rhythm of your breath and just be mindful of your breath as you breathe in and out.
The Buddha taught that mindfulness of the breath is a direct path to inner peace.
And as you're breathing in,
Just simply say to yourself,
I am mindful that I am breathing in.
And as you breathe out,
Just say to yourself,
I am mindful that I am breathing out.
And with each inhalation,
Just invite a sense of calm flow into your whole being.
And with each exhalation,
Just allow yourself to settle into a deep,
Peaceful state.
Then I invite you to imagine a soothing wave of calm flowing into your body with each easy breath.
And just feel that wave of calm flowing into your legs,
Feel the calm flowing into the upper body.
And just feel that sense of calm flowing into the arms,
Relaxing the jaw,
The head.
Then just feel that soothing wave of calm softening and relaxing your whole body,
Your whole body.
The next,
We just simply observe any sensations of the body.
Just simply scan your body and become mindful of any sensations.
Just simply observing without trying to change anything.
Then as you're maintaining mindfulness of the breath,
Just notice any feelings.
And just be mindful of them,
Whether they're pleasant,
Unpleasant,
Or neutral.
Just be mindful of them and allow them to be as they are.
And then returning to mindfulness of the breath.
As the breath flows in and out at the nostrils.
And then just be mindful of your mind.
Just be mindful.
And if thoughts arise,
It's normal.
It's natural.
Just let them arise.
Be mindful of them with the same gentle awareness.
And then continue to be mindful of your mind with kindness,
Compassion,
And curiosity.
So you can develop insight and wisdom.
And finally,
Just notice how you're feeling.
Notice any insights.
And then we'll just take one more pleasant breath.
And then we'll slowly start to become aware of our bodies again.
Being aware of any sounds in our environment.
Slowly return our awareness.
More peaceful,
Calm,
And ready to carry this calm with you throughout your day.
I'm Tony Myers.
Thanks so much for joining me in this practice.
And showing up for yourself today.
And if you'd like to take a deeper dive.
And to explore the Buddha's original teachings more fully.
Then I invite you to visit my InsightTimer profile.
For my brand new course.
Called the Buddha's Secret Teachings.
For higher levels of inner peace,
Happiness,
And spiritual enlightenment.
