Welcome to day 1

During these 7 days of meditations, you will calm your mind, release from anxiety

and relax your body. Let's Start on keeping focus on your breath

There is no right or wrong way to meditate. Whatever you experience during this breathing meditation is right for you.

Begin by finding a comfortable position, but one in which you will not fall asleep. Sitting on the floor with your legs crossed is a good position to try. Loosen any tight clothing.

Take a long slow, deep breath in...hold it for a moment, and then slowly exhale…..

Breathe in …...(pause 2sec)......breathe out

Breathe in …...(pause 2sec)......breathe out

Close your eyes or focus on one spot in the room. Whichever is most comfortable for you.

Roll your shoulders slowly forward and then slowly back.

Lean your head from side to side, lowering your left ear toward your left shoulder, and then your right ear toward your right shoulder.

Relax your muscles.

(pause 10 sec)

Make a deep Breathe in…........breathe out

Breathe in….........breathe out

Allow your body to continue to relax as you meditate.

(pause 10 sec)

Observe your breathing. Notice how your breath flows in and out. Make no effort to change your breathing in any way, simply notice how your body breathes. Your body knows how much air it needs.

Sit quietly, feel your breath flowing gently in and out of your body.

(pause 10 sec)

When your attention wanders, as it will, just focus back again on your breathing.

Notice any stray thoughts, but don't dwell on them

Simply let the thoughts pass.

See how your breath continues to flow…deeply…calmly.

(pause 10 sec)

Notice the stages of a complete breath…from the in breath…to the pause that follows…the exhale…and the pause before taking another breath…

See the slight breaks between each breath.

As thoughts intrude, allow them to pass, and return your attention to your breathing.

(Pause 10 sec)

See the air inside your body after you inhale, filling your body gently.

Notice how the space inside your lungs becomes smaller after you exhale and the air leaves your body.

Feel your chest and stomach gently rise and fall with each breath.

Now as you inhale, count silently…one

As you exhale, count…one

Wait for the next breath, and count again… one

Exhale…one

Inhale…one

Exhale…one

Continue to count each inhalation and exhalation as “one.”

(Pause 10 sec)

Notice now how your body feels.

See how calm and gentle your breathing is, and how relaxed your body feels.

Now it is time to gently reawaken your body and mind.

Keeping your eyes closed, notice the sounds around you. Feel the floor beneath you. Feel your clothes against your body.

Wiggle your fingers and toes.

Open your eyes, and remain sitting for a few moments longer.

(Pause 30 sec)

Straighten out your legs, and stretch your arms and legs gently.

Sit for a few moments more, enjoying how relaxed you feel, and experiencing your body reawaken and your mind returning to its usual level of alertness.

Slowly return to a standing position, and feel calm with the rest of your day.