Come into a comfortable position that best suits you.
Either seated or lying down on your back,
Take a moment to adjust your position to ensure that you are as comfortable as possible before starting this breathing meditation.
Whatever position you choose,
Know that if you feel the need to adjust as you move deeper into your meditation that is okay and take your time to gently give your body what it needs to feel supported.
Once you have found a comfortable position take a moment to thank yourself for taking this time for you.
Know that in this moment all there is for you to do is breathe and relax.
This is a time to reconnect with your breath.
Notice how you are feeling,
Any emotions that are there or not there.
There is no need to engage but just observe.
Observe any thoughts that are emerging and you might like to watch them float by like a cloud or simply fade out.
Just observe.
There is no need to engage with these thoughts or emotions right now.
Listen and notice any sounds you can hear in the distance just outside and those in the room with you.
You may become aware of the sounds your own breath makes as it enters and exits your body.
You may also hear very little.
Simply experience what your ears are noticing.
Observe any sense that you can smell.
The air may smell fresh and clear.
Have a hint of something sweet,
Floral,
Woody or you may even be able to smell the aroma of food or drinks.
Just notice what is around you.
Draw your attention to your eyes and notice how they are feeling.
Notice any tension behind or around your eyes,
The muscles around your eyes,
Your eyelids.
You may experience a warm darkness with your eyes shut or you may notice shapes or different shades behind your eyelids.
As you sit or lie still notice the parts of your body connecting with the ground below you.
You might feel the cushion,
The mat,
The carpet below.
Notice the different textures and how they feel below you.
Observe any sensations you can feel in your skin whether it is the weight of the fabrics from your clothes gently resting on you or the temperature of the air on your exposed skin.
Observe how you are feeling internally and take note of any areas of tension in your muscles,
Your organs,
Your bones.
As you become more aware of any areas of tension simply let go and soften with each breath.
Become aware of any small movements internally that occur when you inhale and exhale.
However is comfortable for you take a deep breath breathing down into your belly filling your lungs with oxygen and then sigh it all out letting everything from the day,
The week so far just go.
Taking another deep breath focus on the rising of your belly and chest the air reaching the deepest parts of your lungs and then sigh it all out.
Take one final big breath but this time gently let the air escape your mouth before returning to a normal rate of relaxed breathing.
Take your attention to your toes and notice any sensations that you may be able to feel in your big toes,
Little toes,
All the toes in between.
Notice the arches the tops of your feet and become aware of all the little bones that connect your toes to your ankles.
Become aware of your calves,
Your tendons,
Your muscles that support your lower leg bones and notice any tension or tightness.
Notice your knees,
Your hamstrings,
Glutes,
Buttocks.
Become aware of the stability they provide as you sit or lie down.
Notice any sensations in your lower back,
The arch of your back and your stomach.
Take your attention to your chest and help me gently rise and fall with each breath.
Notice any areas of tension or softening in your shoulders or neck.
Draw your awareness to your scalp,
Your skin on your face,
The muscles in your forehead and jaw.
Notice where your tongue is sitting in your mouth and gently notice how the different parts of your entire body are connected.
Draw your attention back to your breath now and become aware of the air entering through your nostrils.
There is no need to change or alter your breath.
Simply notice how you may be able to feel the air gently come past the tip of your nose.
Book up before coming right down into your lungs.
Become aware of how the air leaves your body.
You may feel it exit over your top lip from the edges of your nostrils or it may go past the tip of your nose on the exhale as well.
Simply be with your breath and observe how it enters and exits your body.
Take your attention to the temperature of the air.
Is it cool or warm?
And notice if this changes the deeper your breath goes into your body.
Your body may continue to gently warm the air as it travels down towards your chest.
Moving your lungs,
Moving your attention to your chest,
Your lungs.
Take note of how the air feels as it expands in your lungs.
It may feel relaxing,
Nourishing,
Cleansing.
Allow yourself to focus on how the breath makes you feel.
The breath can offer safety and security as it gently continues to calmly enter and exit your body.
It may remind you of gentle ocean waves continually rolling in and out with little thought attached.
Notice where your breath goes to turn in your body.
It may gently change directions in your upper chest,
Your stomach or maybe right down in your lower abdomen.
Simply watch this mindfully.
There is no need to change or alter your beautiful natural breath.
See if you can follow the breath as it enters your nose,
Goes deep down into your body,
Turns and then continues its journey out of your body.
Gently become aware of this ongoing journey of the breath.
Just notice and draw your attention to that turn in the breath.
Allow yourself to observe that brief moment of pure stillness between the exhale and the inhale.
Sense this beautiful moment of stillness and inner peace.
Continue observing your breath's journey as it slowly enters and exits your body.
When you are ready allow yourself to simply be and enjoy this space of stillness and silence.
Gently focusing on your breath once more.
On your next inhale gently return back to the room and start to notice any sounds that you can hear in the room or from your own breath.
Observe what you can hear in a distance.
Maybe some birds singing,
Traffic,
The sounds of others as they go about their day.
Start to bring some awareness to your toes and legs introducing gentle movement before beginning to move your fingers and hands.
Maybe gently move your head from side to side a few times before lifting the corners of your mouth into a gentle smile that reaches your heart.
As we end this meditation take this moment to once again thank yourself for taking this time to reconnect with your breath knowing that this feeling,
This experience is here for you whenever you would like to return.
With your hands together raise your thumbs up to your third eye for kind thoughts,
Down to your lips for true speech and down to your heart for acts of compassion.
Whenever you are ready take your time to gently open your eyes and take this calm beautiful feeling back into the rest of your day.
