A Relaxing Meditation Script Using Breath

Sit comfortably in a quiet place where you may be free from distractions.
Choose a posture that promotes an extended, neutral spine. Even when you are lying down.
If you might be seated, set your chin in a neutral position so the back of your neck stays long
Drop your shoulders out of your ears, and soften your belly.

Close your eyes or gaze low at the bottom ahead of you

Turn your attention and awareness inwards, towards your breath

Without trying to alter anything,
simply notice how you might be respiratory at once.

Is the breath moving through the nose or the mouth?
Describe the rhythm and depth of the breath

Notice if there’s a difference between breath in and breath out
How does the breath feel because it moves through your body?
Where within the body do you notice the breath?

And as you focus inward, toward your breath, your body, notice also your mind.
How might the breath, because it is at once, relate to the mind, because it is at once?

Notice without judgement. Just notice.

(pause 3-5 breaths)

And now, when you haven’t already, close your lips,
and start to breathe out and in through your nose
Without making any drastic changes, staying comfortable,
Without forcing, or pushing, or straining,
With as much ease as possible,
Use a brief count to even out the breath

Inhale for 1…2…3….
Exhale for 1…2….3….

Match the exhale breath to the length of the inhale breath
Equal respiratory
In and out through your nose