Hello this is Rasa and welcome to your meditation.
Please get comfortable and begin to breathing deeply in and out.
In and out.
You are beginning to feel relaxed, your body is becoming relaxed and at ease.
Your are beginning feeling peaceful and calm.
Cantered and balanced.
Totally relaxed, totally comfortable.
We are going to focus on our breathing for five minutes, simply breathing nothing else.
Breathing deeply in and out.
Focusing all your attention on the air in your nostrils as you breathe in and out.
Feeling the air as it comes into your nose, feeling how cool it is inside your nostrils
as the air rushes in as you breathe in.
Notice how when you exhale through the nose the air is warm.
Breathing in, noticing there is stillness before you breathe out.
Breathing out, noticed there are stillness before you breathe in.
Breathing is the only thing that exists right now.
As you breathe in you're devoting to yourself, revitalising, receiving.
As you breathe out you are giving to others, acting in the world, energy out.
A perfect balance of energy in and energy out, giving and receiving, receiving
and giving.
If you become aware that you're thinking about something other than your breathing, which
will happen sooner or later, for example you suddenly notice that you are thinking about
what you will have for dinner, your next business strategy or conversation you had yesterday,
or the next email to be sent, gently and with kindness bring your attention back to your
breathing and the sensation of the air as it passes through your nostrils.
This is the point of mindfulness meditation, it is inevitable that your mind will wander
and to encourage presence, attention and focus gently bring your awareness back to your breathing.
Over and over again.
Become aware that you have started to think about something else and bring your attention
back to your breathing.
You are training your brain right now.
Your brain is becoming stronger and stronger every time you notice a thought and bring
your attention back to your breathing.
You are increasing your focus, your attention, your powerful presence.
You are increasing your awareness, you are increasing the strength of your brain, the
physical chemistry of your brain.
\ In and out there is nothing to do right now,
you are here in this moment being aware of yourself, being aware of your breathing, your
own breath of life.
Vital and soothing.
In and out...
Balancing in and out.
The mind quiets and becomes clear when we are mindful about our breathing.
The only place where you can be truly powerful is in this very moment.
Eternity exists only now.
Breathing deeply in and out.