Get into a comfortable position.
Close your eyes and start to become calm.
Try to observe your breath for a while now.
How does your breath feel?
Where can you sense your breath?
Go ahead and together with me follow your inhalation.
As the cool air is sucked in through your nostrils,
Can you feel the oxygen cooling down your nose?
Maybe you can even try to direct the oxygen up into your forehead where you may sense a refreshing feeling.
Continue to sense the breath,
The oxygen on its way into your lungs as it caresses your throat and your neck.
Now follow your inhale through your windpipe,
Your bronchi,
Down to your lungs.
Feel as your chest expands and try to perceive the slight changes in your body posture.
The sliding apart of your shoulder blades,
The slight rise of your shoulders,
The stretching of your torso.
Try to send your breath into the deepest part of your belly,
Focusing on the stretching of your lower back muscles,
Observing the expansion and contraction of your belly,
Noticing the movement of your belly button.
Observe your breath as it leaves your body,
The way your lungs empty.
Take note where you sense that your body is,
Letting your breath go and releasing.
Notice the muscles of your upper body relax,
The sinking of your shoulders.
Maybe you can perceive a kind of warmth where you earlier while inhalating observed a coldness.
Take three very deep,
Very long breaths in,
Slightly expanding,
Elongating the in-breath and the out-breath for each time.
Be sure to let every last molecule of oxygen escape your lungs.
The next time you inhale,
Pull your shoulders up to your ears,
Try to stay relaxed while you're doing so,
And with the next exhalation,
Let those shoulders go and drop them.
And again,
Inhaling,
Pulling your shoulders up to your ears,
Exhaling,
Letting them go.
Now,
Wiggle your toes and your fingers for a little while,
Sending energy and warmth back into them.
If you have energy that built up through this meditation,
Shake it off by stretching a little and moving your head from side to side,
Shaking it a little yes and no.
And as soon as you feel like it,
You may open your eyes again.
