Meditation Scripts Link

Contentment

As you become more familiar with a deep sense of contentment. Recognize that contentment as your true nature. Understand that this gratitude, and this acceptance, is who you truly are.

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Take a comfortable seat in a quiet place where you can be free from distractions
Sit up tall, keep your chin level, and release your shoulders
Soften your belly, and soften your thighs
Let you hips rest heavily on your seat
Close your eyes, or gaze softly at the ground ahead of you

With your mouth closed, but your jaw relaxed,
Breathe in and out through your nose

Find a breath that is patient, gentle, and steady
Let each breath out be just as long as each breath in

As you focus in on the breath, turn the corners of your mouth upwards into a slight smile
And generate a deep sense of contentment for the breath
Breathe in and out with a loving awareness
Grateful for each life-giving inhale, and each precious exhale

Let this sense of gratitude permeate your whole body
You could perhaps visualize it as a warm feeling, or a light
Still aware of the breath, but with a full body gratitude for breath

Contentment

Grateful for breath as it moves in and out through your nose
Grateful for breath as you feel your chest expanding, and your belly releasing
Grateful for breath as you sense the whole body riding the wave of each breath

(pause for 3 breaths)

Let this whole body gratitude help hold your focus, your attention on the breath
Cherishing each patient breath in
Present with each miraculous breath out

Watch the breath as it’s the most beautiful thing you’ve ever seen

(pause for 3 breaths)

And if the mind becomes distracted, which it will
Anytime you notice you’ve wandered from your focus on breath,
Say silently to yourself, “I am content with the breath”
And return your focus to your breathing

Spend no time judging your distracted mind
Spend no time lingering or asking why or where you went
Just come straight back to this feeling of gratitude
Back to an understanding that the only thing you need right now, is to pay attention to the breath

“I am content with the breath”
There’s nowhere else you need to be
Nothing else you need to do
All is perfect in this one moment,
As you return to breath awareness.

(pause 3 breaths)

“I am content with the breath”
Use this phrase as your mantra as many times as you need to
Anytime you need a reminder, that all you need right here, right now,
Is to be present with your breath.

Soak in a feeling of deep acceptance
The mind ok, just as it is
The body ok, just as it is
The breath ok, just as it is
“I am content with the breath”

(pause 3 breaths)

Maintain the slight smile
The release of the shoulders
Soften further, and surrender into this one moment.
Everything as it should be
Exactly where you need to be, today, at this time, in this place
Where you need to be along the path
“I am content with the breath”

(pause 3 breaths)

Each time the mind gets pulled away
Find again in the body, a sense of peace
A sense of stillness
A sense that there’s nowhere else the mind needs to be
Accept right here, right now, watching breath
Use your mantra, “I am content with the breath”

(pause 3 breaths)

As you become more familiar with a deep sense of contentment
Recognize that contentment as your true nature
Understand that this gratitude, and this acceptance,
Is who you truly are
“I am content with the breath”

Accept that you can connect to deep satisfaction,
Happiness,
Contentment,
peace and bliss
All the time, in any place, no matter what

Accept that any time you need to,
You can connect with your true nature
Just by connecting to your breath
This miraculous single breath in,
This marvelous one breath out

Repeating your mantra whenever you need to
“I am content with the breath”

end

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