Find a comfortable seat or lay down.
Make yourself cozy wherever you are.
Let your hands rest gently.
Let your eyes close softly and feel your body begin to settle.
Allow this to be your time.
There's nowhere you need to be and there's nothing that you need to do.
Let everything soften as you rest here.
Let the outside world fade away as you bring your awareness to the breath.
Not changing anything just yet.
Just noticing and observing the gentle rise and fall of your chest.
The coolness of the air as it flows through your nose and the warmth as it leaves.
Arrive to this moment as you feel the breath.
Enjoy all the different sensations.
And let's take the breath a little bit deeper into the belly.
You're welcome to exhale out the mouth and let every exhale relax your body and soften your body more and more.
Let's breathe into the belly for the count of four three two one and the exhale for six five four three two one.
Breathe in into the belly one two three four and exhale for six five four three two one.
Taking a long and deep breath completely filling your belly with air.
Then exhale lengthening the exhale allowing your body to completely relax in the moment.
Breathe in and continue at your own rhythm counting in your mind.
It might help to feel your heartbeat counting the counts of your heartbeat.
With every breath in draw in light draw in calm to your body and let every exhale release any heaviness that you might be carrying.
Breathe in calm.
Breathe out tension.
Inhale peace and exhale relax.
Allow each breath to soften you a little more and more.
And noticing how your body can relax a little more and your shoulders relax away from your ears and your jaw relax.
How are your hands and your fingers?
Let the belly soften and feel your body completely slowing down.
You can continue breathing for the count up to four or six or maybe coming to your more natural pace of breath and just observing the natural air and flow of the breath like waves on a peaceful shore.
Rest here feel the breath and enjoy your mind and your body completely resting and being present in the moment.
Whenever you're ready we'll slowly bring some movement back to the body as you wiggle your fingers and wiggle your toes.
Let's take a big roll of the shoulders up towards the ears and roll them down the back maybe taking a big stretch if that feels good.
Notice how your body feels,
Noticing how your mind feels and taking this calm with you into the rest of the day.
Thank you so much for joining me I hope you have a beautiful day ahead.
Namaste
