Making sure you are really nice and comfortable cozy you've got everything that you need pillows the blankets and then when you're ready closing down your eyes perhaps making a audible sigh out ah sometimes it just helps to really let go of the day that has been and make way for this moment in time you carved for yourself do it again if it felt good and then landing your awareness on your breath just curiously observing how your breath exists right now the quality the rhythm the pace noticing how nice it feels to come back to our breath it's like we're coming home and while you're breathing in this same pace this natural rhythm without changing it in any way I'd like you to add a bit of a visual imagining your breath coming in through the top of your head and on the inhale imagining it passing through down your body all the way until it comes out the soles of your feet and then with your exhale imagining the breath coming in through the soles of your feet traveling upwards through your body and then out through the crown of your head regain your own time with your inhale imagining the breath blowing in through the top of your head making its way down and out through the soles of your feet and then on the exhale imagining it coming in through the soles of your feet traveling up and out through the crown of your head I'm doing this a few more times visualizing the breath moving down on your inhale moving back up on your exhale if it helps to see your breath as a color you're welcome to do that you might see the breath as gold,
Purple,
Green,
Blue and seeing this color infusing through your body as you move down on the inhale seeing it moving up again with your exhale and then on your next inhale visualizing your breath coming down from the crown of your head but this time pausing at your knees and then on the exhale starting at your knees and moving up your body out through the crown of your head now the distance to travel in your mind is much shorter but the pace of your breath remains the same so what changes is the movement in your mind the breath is moving down at a slower rate the visualization of the breath on the inhale moving down you get to your knees and then on the exhale starting at the knees moving back up even slower the pace of breath remaining the same on your next inhale moving down from the crown of your head this time pausing at your belly and then starting at your belly on the exhale moving back up and out through the crown of your head your pace of breath remains the same but it's a shorter distance to travel now so that movement in your mind is what slows down on your next inhale coming down from the crown of your head and this time stopping at your heart and then on your exhale starting at your heart moving way your way upwards and out through the crown of your head again the speed of your breath stays the same natural pace it's the movement in your mind which slows down since there's less of a distance to go now on your next inhale coming down from the crown of your head and this time stopping at your throat and then on your exhale starting at your throat making your way up and out through the crown of your head it's a much shorter distance now so that movement in your mind is ever so slow and finally on your next inhale moving from the crown of your head and pausing in between your eyes and on the exhale moving from that place between your eyes up and out through the crown of your head it's a slow movement your breath stays at the same pace right now let go of that visualization and rest your awareness on your mantra as your anchor allowing that inner sound of yours to gently repeat inside of your mind not trying to control your mantra in any way allowing it to change and morph as it pleases it might get faster slower longer or shorter the pronunciation might change altogether if you prefer to use your breath as your anchor instead you're more than welcome to do so again not controlling the breath in any way not controlling its speed or rhythm just feeling the physical sensation of the breath enter and leave your body and whenever you happen to realize where you are and what you're doing your anchor your breath or mantra disappeared from your awareness altogether reminding yourself this is exactly what was meant to happen you haven't done anything wrong and then drifting away and drifting back there's nowhere you're trying to get to there's no state you're trying to achieve allowing the process to unfold in its own time at its own pace I invite you now to let go of your anchor release your breath or your mantra just rest for a couple of minutes I'll let you know when the time is up there's nothing to do here but rest and from the beginning deepen your breath deepening your breath allowing it to awaken the contours of your body allowing it to awaken the contours of your mind and more very gentle movement into your fingers and toes and gradually extending this movement to your arms,
Your legs,
Stretching out,
Twisting rolling your shoulders,
Rolling your neck and then pausing and checking in noticing how you're feeling now a little more calm a little more centered a little more like the real you putting your intention to carry these feelings with you throughout the rest of your evening there's absolutely no rush to get up take as long as you need as long as you have only opening your eyes is the very last thing that you do have a wonderful rest of your night thanks for joining me
