Come to a comfortable seat,
Either cross-legged or seated in a chair.
Seated in a chair,
Bring your feet onto the earth and plant your feet down.
You are sitting cross-legged,
Relax your legs as much as you can and come to a nice long spine to reach tall through the crown of your head.
As you lengthen your spine,
Feel your chest opening as your shoulders soften and relax away.
Feel the heaviness in your legs and then release through your hips so the softness of your hip flexors,
Your hamstrings,
Your quads,
Everything just melts down.
Feel yourself calm in a state of ease.
Feel the stillness of your body and bring your awareness to your breath.
Without changing,
Adjusting,
Judging,
Just notice your breath.
Feel your soft inhales in your nose as you breathe in and out.
Feel the gentle rise and fall of your chest,
The expansion and contraction of your whole body.
Notice the quality of your breath.
Notice how your breath feels moving and flowing through you.
Notice where your breath travels to and where you notice your breath the most.
So this may be at the tip of your nose,
The back of your throat,
The chest may rise and fall.
Maybe you feel this all the way into your belly as you reach into the deepest part of your lungs.
Maybe you notice your breath somewhere else.
And if your mind wanders,
That's normal,
Just bring yourself back to your breath.
Come back to your breath experience.
And slowly now we'll begin to deepen the breath.
On your inhale,
Sip in a little bit more air and feel your body expand.
Notice your body reaching in all directions like you're inflating a balloon.
Breathe big,
Allow your body to move.
As you exhale,
Exhale nice and slowly through your nose,
A nice steady stream releases out.
Empty yourself completely,
Maybe even bringing your belly button towards your spine to get every drop of air out.
Knowing,
Trusting,
Believing that there will be a next inhale,
Another breath.
And breathe just like this,
Release full deep breaths in and out,
Following your breath.
Take one more of your deepest breaths so far.
And then let go of your breath.
Allow your breath to be natural.
Allow your breath to flow through you without any effort and come back to your easeful state.
Relax into your breathing,
Relax into your body.
Feel yourself where you are as you are.
Let the thoughts that come in drift away.
Let the feelings to do the emotions drift away.
Stay here with your breath,
With your body.
Let the thoughts that come in drift away.
Let the thoughts that come in drift away.
Take three more of your nice steady breaths.
And if you had a wandering mind this entire time give yourself these next three breaths to really focus on your breath.
We'll come back into our bodies now,
Releasing the breath,
Release your focus on your breath.
Begin to notice yourself where you are.
Feel yourself where you sit.
Then bring a little movement back in.
Wiggle your fingers and your toes.
Soft head turns or neck rolls towards the front of your body.
And when you're ready within your own time,
Gently flutter your eyes open.
Notice how you feel.
Notice any changes in your body and your mind.
Thank you for taking the time to honor yourself and check in with how you are right now.
Have a beautiful rest of your day.
Namaste.
