Welcome to this meditation for beginners, it's wonderful that you are here.

Begin by sitting in a comfortable position in a quiet place where you will not be interrupted.

Take a moment to adjust your spine and your sit bones bringing your body into a tall proud position letting your shoulders roll back opening up your heart and placing your palms in your lap facing upwards.

Once you are comfortable gently close your eyes and take a long deep breath in through your nose feeling your stomach expand your chest expand and holding your breath at the top. When you're ready exhale with a long audible sigh and at the end of that breath breathe deeply one more time holding it at the top when you're ready to let it all go with a sigh at end of this breath just return to regular pace breathing in through your nose and out through your mouth throughout the course of this meditation let all of your awareness beyond this present moment on your breath.

Any time a thought about your day emerges it's perfectly okay do not judge yourself or get hung up on the thought instead just return your awareness to your breath. In your breath lies the deepest wisdom of your soul. You can drop into the moment into your wisdom letting go of everything that no longer serves.

After a long day, it's time to return to your inner sanctuary, bringing all of your awareness into your heart center the space in the center of your chest, and a couple inches inward. Let your breath be soft and easy as you focus in on this space. Let yourself surrender your heart to you this present moment. In this moment lies unending love, compassion, and wisdom, as you let go of the tensions of the day you drop in into your heart into this present moment realigning and preparing yourself for a pleasant evening.

Letting go, centering in, and from this space a feeling of peace and centredness, let yourself bring to mind a word thought idea, or emotion that you desire to be your intention for this evening, let yourself breathe into how it feels and express gratitude in your heart for this intention being true welcoming it in and when you're ready to take a deep breath in through your nose, exhale with force from your mouth as you roll your shoulders, wiggle your fingers and your toes than when you're ready to open your eyes to the room around you.

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