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Thank you for meditating with me today!

Meditation Script:

Today, let’s focus on breathing. Feel free to sit, stand, or lie down. I’ll guide the 4-7-8

breath, inviting you to breathe in through your nostrils for a count of 4, hold

your breath for a count of 7, then exhale through your mouth for a count of 8.

If this length count is too long, cut it in half to accommodate your breath capacity.

Honor where your body is at. First, exhale completely. Inhale, 2, 3, 4. Hold 2,

3, 4, 5, 6, 7. Open mouth exhale, 3, 4, 5, 6, 7, 8. Inhale, 2, 3, 4. Hold, 2,

3, 4, 5, 6, 7. Exhale, 2, 3, 4, 5, 6, 7, 8. Inhale, 2, 3, 4. Hold, 2, 3, 4, 5,

6, 7. Exhale, 2, 3, 4, 5, 6, 7, 8.

Now, whether your eyes are open or closed, imagine yourself at one, in harmony with all

living beings. As much as your mind allows, let go of any value judgments you have

placed on yourself or others. Imagine, for a moment that there is no good or

bad, but instead that all life simply exists as it is, perhaps shifting,

changing, adjusting like a caterpillar’s metamorphosis into a butterfly. Or,

perhaps, remaining the same, stagnant as a wetlands pond. Yet, all forms of

life, equally valuable and needed in the ecosystem of life. Now, say to all

living beings, including yourself, “May we breathe easy. May we breathe freely.

May we breathe lovingly.”

Here, I’ll guide an even inhale to exhale for a count of five and a half, inhaling through

the nose, exhaling through the nose. First, exhale completely. Inhale, 2, 3, 4,

5 &, exhale, 2, 3, 4, 5 and. Inhale, 2, 3, 4, 5 &, exhale, 2, 3, 4, 5

and. Inhale, 2, 3, 4, 5 &, exhale, 2, 3, 4, 5 and. Return to your natural

rhythm of breath. Now, say to all living beings, including yourself, “May we

breathe easy. May we breathe freely. May we breathe lovingly.” Breathe with

ease, freedom, and love throughout your day. Thank you for meditating with me.

Peace.