Welcome to this short mindfulness of breathing practice.
This is your time to give yourself to pause to refocus and to bring peace and calm into your day.
Kindly find a comfortable meditation posture or sit comfortably in a chair.
Allow your spine to lengthen upwards naturally and relax your shoulders back to open your heart and take a few moments to adjust your body so you're very comfortable,
Calm and at ease and arrive here in the peace of this present moment and be mindful of your whole body your whole body from the base of your meditation posture to the crown of your head and then gently bring your awareness to your breath and take a slow mindful breath in and a slow mindful breath out and as you breathe in just say to yourself I am mindful I am breathing in and as you breathe out just say to yourself I am mindful I am breathing out then take four easy mindful breaths saying to yourself I am mindful I am breathing in I am mindful of breathing out and as you're maintaining awareness of your breath I invite you to visualize that you are seated in a majestic,
Peaceful forest and you're seated under a Bodhi tree just like a Bodhi tree that the Buddha sat under before his enlightenment and then I'd like you to imagine your body is like a large Bodhi tree the base of your meditation posture is grounded to the earth your legs are like the roots of the tree and your body is like a Bodhi tree growing deeply into the earth creating a strong foundation for you to sit imagine your upper body is like the tree trunk growing upwards from the ground and your arms and head are like the branches of the tree extending upwards into a clear blue sky and as you're feeling very safe and secure in this majestic,
Peaceful forest I invite you to breathe in the peaceful,
Cool,
Forest air into every cell of your body and as you breathe out allow your body and mind to become more calm,
More peaceful and calm with each easy,
Peaceful breath then continue breathing in this way breathing in the peaceful energy of the forest into every cell of your body and as you breathe out just feel the sense of peace and calm of the forest energy guiding you into more peace,
Calm and ease with each easy breath then I invite you just to return your awareness back to your breath and as you breathe in just be mindful that you're breathing in and as you breathe out just be mindful you're breathing out take a few moments just to reflect on how you're feeling as you're mindful that you're breathing in and you're mindful you're breathing out okay great work for gifting yourself time to meditate we'll just shift our attention now back to our meditation posture the connection between our meditation posture and the floor or the seat become aware of your natural breath again just notice the sounds in the space around you then we'll start to slowly just move our fingers and our toes and we'll return with a clear mind and a body full of energy carrying this sense of peace and ease throughout your day thank you so much for practicing with me this is Tony Myers if you'd like to explore more of the Buddha's authentic teachings to really help you to master your meditation practice I invite you to visit my Insight Timer profile to discover more about my brand new course here on Insight Timer called the Buddha's Secret Teachings for Higher Levels of Inner Peace and Happiness
