Script for a simple breathing mediation
Before we start, I invite you to find a comfortable position.
Ground your feet and sit forward in your chair. Tilt your hipbone forward a little bit to allow your spine to strive upwards naturally, without effort. It should feel like the vertebrae of your spine stack one on top of the other. Take a moment to find this comfortable position
[Pause for a breath]
Begin by taking a few deep breaths in through your nose and out through your mouth. As you breathe in, feel your lungs expanding, and as you breathe out, feel any tension leaving your body.
[Pause for a breath]
Now, let go of this control of your breath. Let your body take over and your breathing return to its natural rhythm. Pay attention to the sensation of your breath as it enters and leaves your body.
[Pause for a breath]
Anchor your attention at your breath. Notice the coolness of the air as you inhale through your nose, and the warmth of the air as you exhale. Notice the rise and fall of your chest and abdomen with each breath. Feel the movement in your body as it makes way for the air.
[Pause for a breath]
When your mind starts to wander, gently bring your focus back to your breath. It's natural for your mind to wander, and when you notice it, just gently bring your attention back to your anchor: your breath.
[Pause for a breath]
Count your breaths if it helps you stay focused. Inhale, and silently count "one," then exhale. Inhale again, and count "two," then exhale. Continue counting up to ten breaths, and then start over from one. If you lose count, simply begin again at one.
[Pause for a breath]
As you breathe, also notice any sensations in your body, any sounds in your environment, and any thoughts or emotions that come and go. Simply observe them without getting caught up in them. Let them come and go, like clouds in a summer sky.
[Pause for a breath]
As we reach the end of our session, take a few deep breaths, filling your body with positive vibes with each inhale, and letting go of anything that's weighing you down with each exhale.
When you're ready, slowly open your eyes, expanding your focus to what is surrounding you right now.