Breath as a Sanctuary

Welcome to today's meditation practice where we will explore the breath as a sanctuary for finding inner peace amidst life's turbulence. Let's begin by finding a comfortable seated position, allowing your spine to be straight but not rigid, shoulders relaxed, and hands resting gently on your lap or knees.

To start, we will bring our awareness to the present moment by focusing on the breath. Close your eyes if that feels comfortable for you, and take a deep breath in through your nose, allowing your belly to expand like a balloon. Slowly exhale through your mouth, feeling any tension release from your body.

Place one or both hands on your belly, around the belly button, to connect more deeply with the rhythm of your breath. Feel the gentle rise and fall of your abdomen with each inhalation and exhalation, grounding yourself in the present moment.

As you continue to breathe naturally, notice any areas of tension in your body - perhaps your jaw, shoulders, or belly. With each breath, invite these areas to relax and soften, letting go of any stress or worry you may be holding onto.

Using your breath as a stability point, imagine it as an anchor for your attention. Just like a boat is anchored in a stormy sea, allow your breath to anchor you in moments of turbulence or anxiety. If your mind starts to wander to thoughts or distractions, gently guide your focus back to the sensation of breathing.

Remember, as long as you are breathing, there is much more right than wrong with you. Embrace the goodness of your body breathing and the gift of being alive in this moment.

In a few moments, I will ring the bells to signal the end of our meditation. As you listen to the sound, bring your full presence to it until it fades into silence. When you're ready, gently open your eyes and carry this sense of calm and centeredness with you throughout the rest of your day.

Whenever you feel overwhelmed or caught up in your thoughts, remember to return to your breath as your home base - a place of safety, grounded-ness, and ease. Allow your breath to be a sanctuary amidst life's challenges, offering you peace and tranquility whenever you need it. Take a deep breath in, and slowly exhale. You are here, you are present, and you are enough.

Thank you for joining me in this meditation practice. May you carry this sense of peace and mindfulness with you as you continue your journey.