Come into a seated position or laying on your back and wherever you are bring your spine nice and long.
Take a big breath in through your nose,
Fill the back of your throat,
Feel this fresh new breath reaching down into the deepest part of your lungs.
Notice your stomach expand.
Breathe in a little bit more.
Slowly exhale also through your nose,
Feel this warm breath leaving through your nostrils.
Empty out completely every drop of air.
Take another deep breath in,
Fill up fully,
Breathe in a little bit more,
Slow breath out.
Come back into your natural breathing.
Allow your breath to move your body.
Notice where you feel your breath.
This may be at the tip of your nose,
The back of your throat,
Your chest,
Your belly,
Maybe somewhere else.
Notice where you feel your breath experience,
Where you feel the expansion and the contraction of your breath.
Allow your breath to flow freely through you.
Really shift your awareness now into your body.
Notice how you feel.
And notice if there's any adjustment that you can make right now,
Either seated or laying down that will allow you to be a little bit more comfortable.
This can be a roll of your shoulders,
An adjustment of your feet.
Whatever it is,
Make this adjustment so you can really drop into your practice.
Drop into your meditation.
Feel your body heavy,
Relaxed,
And at the same time weightless,
Light,
A sort of lifting up.
Keep relaxing through your muscles.
Relax through your body.
Release any tension that you feel soft in your shoulders.
Release your jaw.
Continue to breathe big,
Filling your lungs and releasing completely.
How do you feel in this moment?
Take your left hand now and place it on your heart space.
Take your right hand and place it right on top of your left hand.
Feel your breath gently lifting and releasing your hands.
And take a moment here to connect in with an intention.
So maybe this can be to start your day off mindful or maybe you are ending your day with gratitude.
Whatever it is,
Connect in with what brought you here to meditation.
Something within you and around you got you here.
Connect in with it now and either saying it and repeating it in your head or feeling it simply in all of your body.
Allow this intention,
Mantra,
Sensation to ripple through you,
To move you,
Fill up with this.
Allow your body to glow and gleam with the light that you are calling in.
On your next inhale,
Take a big breath in through your nose.
Fill up and as you breathe in,
Imagine you are breathing in your intention,
Allowing it to really fill you and expand you.
Exhale nice and slowly,
Steady stream through your nose.
Again,
Another big breath in,
Deep inhale,
Fill up,
Expand,
Grow.
Exhale nice and slowly.
Release your hands now,
Back down to your sides.
Slowly begin to bring movement back,
Either rolling your shoulders or a soft sway of your head side to side.
Bring movement into your body as you slowly come out of your meditation.
Gently blink your eyes open.
Bringing your palms together at your heart center.
We bow chin to chest in honor of this time,
This time in mindfulness and stillness.
And with this practice,
May it allow you to move more freely and kindly through your day or sleep well for your night.
Namaste.
