Here’s a Sample of the “A Mindful Breathing Script for Spaciousness” Guided Meditation Script:
Read slowly and spaciously. 1-2 breaths after each line or comma, 2-3 breaths of pause between each paragraph.
Welcome. Take a cushty seat, upright. Eyes open, or a soft gaze, low towards the earth…
Seal your lips and breathe out and in through your nose.
Choose a mild, easy, and regular breath.
Take your time with each breath in, and spend at the very least as much time with each breath out.
Find a breath that reflects all of the qualities of calm, patience, spaciousness and ease that we’d wish to see within the mind.
Intention for this meditation, is the noticing of breath. So we commit, right here straight away, to holding the mind’s attention on breath. And we hold not with a tightness or a grasping, but with spaciousness.
As if 25% of awareness is on breath. 25% of awareness on whether or not we’re still watching breath. And the remaining 50% of our efforts, relaxed. Open. We stick with this gentle, easy breath noticing the breath in whatever way it chooses to talk to us. The sound of our breath moving out and in through the nose.
Perhaps there’s a temperature to the breath.
A cool breath in, a warm breath out.
Open to noticing a smell or a taste to the breath.
And or noticing the felt sensation of breath.
How does breath feel because it moves out and in through the nose?
