Come into your lying down position on your back with a pillow to support your elbows as you place your palms over your eyes,
Or perhaps sitting on a chair with your elbows on a desk.
Placing your palms over your eyes,
Your fingers connected to each other,
Relaxing the temples,
The eyebrows,
Closing the eyes,
Softening your gaze to the space in between your ears,
A gentle pressure on your cheeks,
Widening your nostrils,
Sensing into the pressure of the palms on your face and releasing by 5%,
Sensing the space between your eyes and your palms,
Observing your inhale and exhale,
Breathing in deeply into your nose and mouth if you and exhaling,
Sensing through your palms into your eyes,
Softening your gaze in between your ears,
Relaxing the temples,
The eyebrows,
Now practising alternating nostril breathing,
Press the side of your right hand into your right nostril and breathe deeply into your left nostril,
Holding at the top,
Alternating the hands,
Breathing out the right nostril,
Breathing in through the right nostril,
Holding at the top,
Alternating the hands,
Breathing out the left nostril,
Breathing in through the left nostril,
Holding at the top,
Breathing out the right nostril,
Breathing in,
Hold,
Breathing in,
Hold,
Out,
Continuing at your own pace,
Slow and controlled,
Controlling your breath,
Slowing the mind,
Slowing the heart,
Relaxing the body,
Adjusting as you need to,
This is your practice,
Keeping your palms over your eyes,
Breathing in through both nostrils,
Exhaling,
Inhaling,
Exhaling,
Letting go of the breath,
Observing the natural breath,
Noticing a change,
Accepting change,
Noticing the pressure of your hands on your face,
Sensing the pressure of the fingertips,
Sensing the space in between your hands and your eyes,
Observing the connection you have to yourself,
Your body relaxing on the ground,
The space you create,
Sensing both heavy and light,
Pressure and release,
Bringing an inner smile to your eyes,
To the top of your head,
Bringing in a sense of clarity and peace,
Sensing the space above the top of your head,
Guiding this peace down to your lower abdomen,
Your energy centre,
Then moving your hands to your lower abdomen,
Just under the belly button,
Sensing the breath in your belly,
Observing the natural inhale for one,
Exhaling for one,
Observing the natural inhale for two,
Exhale for two,
Continue at your own natural pace,
When you get to ten,
Restart at one,
If you lose your place,
Restart at one,
Continuing to go deeper,
Place your palms over your temples,
The side of your head,
The eyes remain closed,
The gaze softens in between the ears,
Pressing in and releasing by five,
Ten percent,
Sensing the space in between your head and your hands,
Breathing in through your hands into your head,
Exhaling out your whole body,
Observing your body,
Your breath,
Now moving the hands behind your head,
One hand on the upper back of your head,
The other hand on the lower back of your head,
Expanding the lungs,
Resting on your back,
Pressing in through the hands and releasing your grip,
Remaining here and observing the inhales,
The exhale,
The space,
The tension,
Softening the eyes into the space between the ears,
An inner smile remains,
Now moving your palms to your heart space,
Your fingertips gently pressing below the clavicle,
The bone under your neck,
Swallowing down,
Sensing the pressure and releasing by five percent,
Tuning in to your body,
Sensing the heartbeat,
Observing the natural breath,
The exhales,
Listening to your body,
Your body on the ground,
In the safe space you're in,
Expanding your awareness to the town or the city that you're in,
Expanding your awareness to the country you're in,
Loving awareness to the whole world,
Coming back to a sense of compassion for yourself,
For everything and everyone around you,
Bringing your palms just below the ribcage on your upper abdomen,
Left hand on the left side,
Right hand on the right side,
Observing the natural breath,
Sensing the space in between your hands,
Now one hand after the other,
Move your hands down by one inch,
Observing the natural breath,
Sensing the pressure of your hands,
Sensing the space in between your hands,
Now moving your hands one hand after the other,
Just below your belly button,
Sensing the space in between your hands,
And lastly moving your hands to your lower abdomen,
Your energy center,
Sensing the flow from the top of your head down to your lower abdomen,
Counting the inhale for one,
The natural exhale for one,
The natural inhale for two,
The natural exhale for two,
Counting the breath,
One to ten,
When you get to ten just return to one,
If you lose your count just return to one,
Continue this observation throughout your day,
And your lower abdomen,
Your energy center,
Growing a greater awareness day by day,
Continue at your own pace,
To close this practice just roll to the right side of your body and come gently to a seated position.
