Today on this wonderful day,
I would like to invite you again to enjoy your breathing meditation in a pleasant and relaxed way.
This short journey is your personal treat to your inner serenity and a well-balanced beauty.
Make yourself comfortable wherever you might be sitting.
Straighten your vertebrae,
Sit up straight,
Roll your shoulders back and slightly down and place your hands on your thighs.
Good.
When you feel ready,
Gently close your eyes and let me guide you through this healing breath exercise.
You will hear two sounds.
The first tone will be higher,
The second then a little lower.
As soon as you hear the higher tone,
Inhale into your belly through your nose.
And as soon as you hear the deeper tone,
Breathe out through your nose and relax your abdominal wall.
Follow the rhythm throughout the meditation and calm yourself with the thought that you can't go wrong here.
Your mind has a natural tendency to wander around.
If you find your attention drifting away from the breath,
Simply listen for the next sound and effortlessly return to your breathing.
If a thought comes up,
Notice it for a moment and then just let it go and come back to your base,
Your breathing.
So your job is to listen to the sounds and respond with your breath.
Now I would like you to set a positive intention or motivation for the following minutes.
Your intention is one word that represents what you want to welcome even more into your day today.
This can be fun,
Love,
Forgiveness,
Compassion or anything you like it to be.
Whatever word this is for you,
Take a deep breath through your nose,
Repeat your intention mentally and exhale through your open mouth.
Inhale through your nose,
Repeat the intention and exhale through your mouth.
Last time,
Inhale through your nose,
Repeat the intention and exhale fully.
Be gentle with yourself and embrace this beautiful new awareness.
Let us begin.
This is the higher tone to inhale and this is the lower sound to exhale.
Now breathe through your nose into your belly and exhale through your nose.
Inhale into your belly through your nose and exhale through your nose.
Inhale your belly is rising,
Exhale your stomach is relaxed.
Inhale deeply,
Two,
Three,
Four.
Exhale fully,
Two,
Three,
Four.
Conscious inhalation,
Two,
Three,
Four.
Conscious exhalation,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Inhale with the high tone,
Exhale with the low tone.
And as soon as you feel that your thoughts are gaining the upper hand and that your breathing is no longer following the gong,
Simply listen to the next sound and effortlessly return to your breathing.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Inhale through your nose,
Exhale through your nose.
Inhale,
Notice your abdominal wall and exhale,
Your stomach is relaxed.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
If you should feel that your thoughts are gaining the upper hand,
Simply orientate yourself to the high and low sounds and effortlessly return to your breathing.
Your attention only follows the breath.
Be gentle with yourself.
Inhale,
Your belly is rising.
Exhale,
Your stomach is relaxed.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Keep your eyes closed and slowly come back to your own natural breath rhythm.
Now move your fingers slightly,
Rub your palms over your thighs,
Move your arms and shoulders a bit and come back to your awareness.
Remind yourself of your intention that you set at the beginning of this meditation.
Put on a little smile and be happy that this intention will show up in your world in exactly the way you wish.
Now slowly open your eyes and take your pleasant serenity into your fresh,
Beautiful new day.
Enjoy.
