Hello and Namaste everyone.
Welcome to this breath awareness meditation.
Let's begin by coming to rest in a seated posture on a chair or on the ground,
Making sure you're comfortable and relaxed.
Feeling grounded,
Sitting tall,
Softening through your neck and face and just softly gazing in front of you.
Or perhaps you want to lie down today.
And so finding comfort in whatever posture you choose.
Finding ease and steadiness wherever you are.
And stepping away from the outer world into your inner world and taking this opportunity to draw your attention inwards.
To bring awareness to your breath.
And to use the breath as an anchor to stay in the present moment.
Taking a few deep long breaths,
Breathing in and breathing out.
Breathing in again.
And releasing that breath slowly.
Just focus on breathing in long and deep.
And out fully each time.
One last breath in.
And slowly releasing it all.
And gently closing your eyes.
And now check in with yourself,
Your body,
Your mind and your emotions.
Bringing a sense of softness through the whole body as it rests.
Allowing it to be as it is.
Relaxing every part of the body from top to toe.
Noticing the surface you are on.
And surrendering into it.
Now check in with the mind.
Is your mind busy?
Or is it quiet?
And it doesn't matter.
All you are doing is bringing awareness and simply noticing without any judgement.
Checking in with your emotions.
What are you feeling right now?
Is there any particular tone?
And just accepting whatever there is for you.
Allowing it to be there.
Simply notice,
Observe and accept.
And now bringing your awareness fully to your breath.
Noticing your breath as you inhale.
Noticing it as you exhale.
And as you breathe in,
Notice the whole body breathing in.
And the effortless flow of your breath.
And as you breathe out,
Just let go.
As you continue to observe your breath,
Try to connect to your soft gentle breathing.
Without trying to change it in any way.
Without any judgement.
Without any expectations.
Notice the air entering your nostrils.
And the sensation of the air.
As the air enters your nostrils,
Does it feel cold?
And do you feel the warmth of the air as it leaves your nostrils?
And now notice where you feel your breath the most.
Do you feel it at the nostrils,
At the tip of your nose?
Or do you feel it deep down in your belly?
Or perhaps you feel it in the chest or the shoulders.
Just take a few moments to notice the movements in your body with the breath.
And where you feel it the most.
Just notice.
And now bring awareness to the pace of your breath.
Notice the pace.
Does it feel slow?
Or does it feel hurried?
Or is it even paced?
Resting awareness on your breath.
And bringing that gentle,
Kind attention to it.
Now notice that short pause between your in-breath and your out-breath.
And between your out-breath and your in-breath.
Is it subtle and short?
Or does it feel spacious and long?
Really paying attention to the subtle nuances of your breath just as it is.
And each breath might feel different,
So being curious about it and observing it with openness.
Now notice the length of your inhales and your exhales.
Is it balanced?
Or do you feel your exhales a bit longer?
Just noticing without any judgement.
Staying with your breath.
And now noticing how the breath makes you feel.
As you stay connected to your soft,
Gentle breathing.
Does it soothe you?
And bring a sense of calm all over you?
Does it feel restful or peaceful?
Knowing that your breath is always there for you and you can access it anytime.
It is like connecting with yourself deep within.
With your true nature.
And connecting with that state of pure awareness.
Stay here till I ring the bell.
Just be with your breath.
And now notice the length of your inhales and your exhales.
Gently bring your awareness back to where you are.
The space around you,
The sounds around you.
Wiggle into your fingers,
Your toes.
Make small movements through your neck.
Moving your head from side to side.
Or maybe lifting your shoulders up and dropping it back down.
And do whatever feels right for you.
As this session comes to an end.
Bring your palms together in front of your heart.
And let's end this by chanting Aum.
Feel free to chant with me or just listen.
Taking a breath in.
And as you breathe out.
Aum.
Thank you and Namaste everyone.
