Relax your mind with a home-based meditation script

Find a sitting position
It allows you to be vigilant,
Your spine is upright, but not rigid,
I was relaxed again.

Close your eyes now
And please rest your hands
In an easy way.

It will take a little time
To scan your body,
And as much as possible,
I’ll soften it and release it
An obvious area of ​​physical tension.

We start practicing back
By establishing a home base.

There are many possible anchors
Sounds and sensations throughout the body,
Most common
And what we explore here is
Breathing.

Breathe naturally
And be aware of where breathing is most easily detected
And breathing feels pleasant, or at least neutral.

So you may be paying attention
How does breathing feel like it flows
In and out of your nose,
You may feel the breath
Around your nostrils
Or on your upper lip,
Or you may feel your chest movements
Or your abdomen rises and falls;
Or maybe you’ll feel your whole body like a balloon
Expand with breath,
Breathe in breath.

So take a little time
To raise your attention
The feeling of breathing in one of these areas,
Relaxed attention.

There is no need to control your breathing.

Rather, you feel like you are inhaling
Just like you hear the sound.

With a relaxed awareness,
Discover what breathing really is
As a changing experience of sensation.