Please sit comfortably in a quiet place without distractions.
Turning off your phone.
Making sure the body is comfortable.
You can sit cross-legged on the floor if you prefer or in a chair.
Take a few deep breaths in and out.
Feel the body beginning to relax and gently allow the eyes to close.
Watch the passage of the breath through the nostrils flowing in and out like waves on the seashore.
Notice any tension there might be in the face and let it flow out from the face with each exhalation.
Notice any tension there might be in the neck and shoulders and let it flow out of the body with each out breath.
Notice any tension there might be in the body,
Letting it flow out with each out breath.
Noticing any tension there might be in the legs and the feet.
Feel it flowing out through the soles of your feet.
Each time you exhale.
Observe the gentle relaxation of the body.
And bring your hand to touch the heart center in the center of the chest.
It's in line with the armpits right in the center of the chest.
Just bringing a gentle touch to that place.
Let all your awareness focus there.
Feeling the warmth of the hand.
Feel that warmth spreading through the chest.
And notice the breath beginning to fill and expand.
The chest moving under the hand.
It begins to feel as if the heart center itself is breathing.
With each breath the heart is expanding.
The spiritual heart,
Not the physical.
The spiritual heart center is located at the place where your hand is lightly touching.
Each in breath allows that heart center to expand.
With each out breath you're perfectly fine with everything just as it is.
As you breathe in the heart is expanding.
As you breathe out it's perfectly comfortable and okay with everything.
Continue to observe the breath of the heart.
And allow that heart to expand without limits.
Beyond the bounds of the physical body.
When that happens you can rest your hand down.
And simply stay in that expanded peaceful state of consciousness.
And gently now bring the hand back to touch the heart once again.
Connecting with the breath of the heart.
The breath of the body.
Allowing the breath to deepen and fill.
Breathing deeply now.
Energizing the body in preparation for moving back into the world once again.
Allow that peace to become an integrated part of you.
As you carry that peace with you.
As you return now to your daily life.
