Welcome to this guided meditation.
My name is yogi Brian.
Find your comfortable spot,
Your comfortable seat.
Preferably with your spine straight,
Sitting down.
Either on a chair,
On a meditation cushion or on a pillow.
Your legs can be crossed.
Chin parallel to the mat.
You can keep your eyes open or keep them closed.
If you keep your eyes open,
Focus on a concentration point,
A drishti.
And allow your eyes to just gaze if they're open,
Like you're gazing out on the horizon.
And whenever you're ready,
Focus on your breath.
Come back to your breath.
Bring all your attention,
Bring all your awareness to your breath.
Focus on your inhale.
And focus on the exhale.
Focus on the exhale.
Awareness to the breath,
Mind to the breath.
You can breathe in through the nose and out through the nose.
Or you can breathe in and out through the mouth.
Bring your mind,
Bring your awareness,
Bring your focus to the breath.
Anytime the mind starts to wander,
Come back to the breath.
Really notice that inhale.
And notice the exhale.
Really notice that inhale.
And notice the exhale.
And now I want you to start to notice when the exhale completely finishes and the inhale begins.
Notice when the exhale fully finishes,
That slight pause,
And then the inhale begins.
Notice that exhale ending all the way in between the pause from the exhale to the inhale.
Tell yourself,
Calm.
And now I want you to start to notice when the exhale is completely finished.
Feel the exhale fully complete.
Pause,
Calm,
And start the inhale.
And notice your breath smoothing out.
Notice your body relaxing.
And notice your mind is at ease.
Calm.
Calm.
I am calm.
Take a nice deep inhale through the nose.
Exhale,
Sigh it out.
Taking this calming energy throughout your day,
Knowing you can always come back to that complete exhale,
Telling yourself calm and starting the inhale.
Thank you so much for meditating with me.
Have a wonderful day.
