Welcome.
Finding yourself a comfortable position.
It's best to stay seated.
Keeping your spine straight,
Shoulders relaxed,
Face relaxed.
Releasing your jaw,
Your eyebrows.
Gently closing down your eyes.
Looking inside.
Noticing.
How are you feeling today?
How is your body feeling today?
We're going to practice an exercise to increase focus.
We're going to count.
Four,
Four,
Four,
And four.
Inhaling for four,
Holding the breath for four.
Exhaling for four,
And holding again for four.
Getting ready.
Through the nose.
Inhaling.
One,
Two,
Three,
Four.
Hold.
One,
Two,
Three,
Four.
Exhaling one,
Two,
Three,
Four.
Holding again.
Inhaling one,
Two,
Three,
Four.
Exhaling,
One,
Two,
Three,
Four.
Hold again,
One,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhaling,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhaling,
Two,
Three,
Four.
Hold,
One,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
Hold 2,
3,
4.
Exhaling 2,
3,
4.
Hold 2,
3,
4.
Inhaling 2,
3,
4.
Hold 2,
3,
4.
Exhaling 2,
3,
4.
Hold 2,
3,
4.
Inhaling 2,
3,
4.
Hold 2,
3,
4.
Exhaling 2,
3,
4.
Hold 2,
3,
4.
Inhaling 2,
3,
4.
Hold two three four exhaling two three four hold two three four inhaling two three four hold two three four exhaling two three four hold two three four inhaling two three four hold two three four exhaling two three four two three four inhaling two three four hold two three four exhaling two three four hold two three four continuing on your own you you you you you finishing your last cycle of breath and bringing yourself to rest in the natural flow of your breath observing how your body feels watching if there's any new sensations in the body perhaps it feels more open the flow of breath easier thinking your body thinking your breath namaste
