Take a comfortable seat for this meditation.
Have both feet placed on the ground.
You can have your hands in your lap.
Breathe in and out at your own pace for now and as you're taking a few breaths,
When you're comfortable,
You can close your eyes at an exhale.
As you're breathing in and out,
Just scan through your body,
Releasing any tension that you might find.
Release tension in your brows,
Your jaw,
Your neck,
Your shoulders,
Your arms,
Your hands.
You can place your hands palm up to receive or palm down on your knees to help ground.
Check in with your stomach.
Are you tightening it?
Loosen up your stomach.
Relax your thighs.
Relax your legs,
Your knees,
Your calves,
Your ankles,
Your feet.
Wiggle your toes a couple times.
Turn your neck side to side.
Roll your shoulders.
Exhale all of your breath and we're going to meet at an inhale for four,
Three,
Two,
One.
Hold for seven,
Two,
Three,
Four,
Five,
Six,
Seven and slowly release for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale for four,
Three,
Two,
One.
Hold for seven,
Two,
Three,
Four,
Five,
Six,
Seven and slowly and with control release for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale for four,
Three,
Two,
One.
Hold for seven,
Two,
Three,
Four,
Five,
Six,
Seven and release for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale for four,
Three,
Two,
One.
Hold for seven,
Two,
Three,
Four,
Five,
Six,
Seven and release for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
One more.
Inhale for four,
Three,
Two,
One.
Hold for seven,
Two,
Three,
Four,
Five,
Six,
Seven and release for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
This time inhale.
Exhale and hold at the bottom for four,
Three,
Two,
One.
Inhale.
Exhale and hold at the bottom for four,
Three,
Two,
One.
Inhale.
Exhale and hold for four,
Three,
Two,
One.
Inhale.
Exhale and hold for four,
Three,
Two,
One.
Inhale.
Exhale and hold for four,
Three,
Two,
One.
This time we're going to inhale for the longest amount of time so make sure you start from your stomach and expand that inhale into your chest.
So inhaling at the count of seven,
Two,
Three,
Four,
Five,
Six,
Seven.
Hold for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight and exhale quickly for four,
Three,
Two,
One.
Let that last exhale be like a release.
Inhale for seven,
Two,
Three,
Four,
Five,
Six,
Seven.
Hold for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight and release for four,
Three,
Two,
One.
Inhale for seven,
Two,
Three,
Four,
Five,
Six,
Seven.
Hold for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight and release for four,
Three,
Two,
One.
Inhale for seven,
Two,
Three,
Four,
Five,
Six,
Seven.
Hold for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight and release for four,
Three,
Two,
One.
Last one.
Inhale for seven,
Two,
Three,
Four,
Five,
Six,
Seven.
Hold for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight and release for four,
Three,
Two,
One.
Connect with your regular breathing pattern and take a moment to acknowledge yourself and the effort in showing up to this practice.
I hope that you experience the benefits of it throughout the rest of your day.
Thank you for being here
