The breath and the mind are interconnected
When we can still the breath we can still the mind
We're going to begin by doing a breathing exercise
Intended to calm the breath
And in turn calming the mind
And after that we're going to sit and meditate
And thoughts will come
But you will take your mind back to the breath
And when the thoughts come
Just don't engage with 'em
And just take your mind back to the breath
And eventually the thoughts will slow
And you'll come into a place of stillness
So to begin we're going to breathe in
To a count of 12
Hold for a count of 12
Exhale for a count of 12
Follow my count
Breathe in
Hold
And exhale
Breathe in
Hold
And exhale
Breathe in
Hold
And exhale
Make sure you've released all the tension in your body
Check yourself, your neck muscles, your leg muscles
Your shoulders, your back
You wanna be as relaxed as you possibly can
So do a quick check
We'll take a deep breath in
We'll tense our entire body
And then we'll exhale and release our tension
So inhale
And tense
And exhale
Inhale
Tense all our muscles
And exhale
The tension helps to relax all the muscles
We'll breathe in to a count of twelve
We're gonna hold, then we're gonna exhale
Breathe in
Hold
And exhale
Breathe in
Hold
And exhale
Breathe in
Hold
And exhale
And on the next breath in
Just mentally say "in"
And on the exhale mentally say "out"
And just breathe as relaxed and as normal as you can
Breathe in
And breathe out
Breathe in
And breathe out
And go at your own pace
And be with your breath
Breathe in
Breathe out
Thoughts will come and let them be
Just stay with the breath
The gaze should be focused
Between the eyebrows slightly lifted
When the mind wanders bring it back to the breath
Now know that there's no better place to be than right here and right now
This moment is all that we have
And from this place of stillness we bring joy to the world
