Welcome.
Thank you for being here.
When you feel ready Find your way to a comfortable seated position.
Wherever you are right now,
At a desk,
In a chair,
On a bed.
Wherever this finds you is absolutely fine.
Allow yourself to settle into your seat.
Let the spine be tall.
Shoulders relax.
Allow your hands to feel supported,
Resting on maybe the legs or in the lap,
With the palms facing upwards if it's comfortable.
And take a moment here to become still.
To allow yourself to settle.
When you feel ready,
Just take your attention to your breath.
And just let the next breath in be easy.
And encourage the breath out to maybe be a little longer than the breath in.
Breathing in again easily when you're ready.
And out just a little longer than the in-breath.
And just keep repeating that breath at your own pace now.
Each exhale just a little longer than the inhale.
Without forcing anything.
Or holding your breath to make it happen.
If your mind wanders off to whatever you were doing before this,
That's completely fine.
Just guide it back to the breath gently.
Without frustration.
Take one more round now.
Breathing in comfortably.
Letting the exhale be long and unhurried.
And then just allow your breath to be completely free.
Let it settle back into its own natural rhythm.
And when you feel ready.
Carry on with the rest of your afternoon.
Thank you for practicing with me.
