And open the mouth and sigh out loud,
Letting the air out very slowly and steady.
And allowing the breath to flow evenly in and out through the nose if possible.
As you gently place one hand on the heart and the other hand on top of that.
Just following the flow of the breath with your awareness in through the nose,
Gently filling the lungs,
Filling the rib cage,
Softly expand,
Very softly exhale.
You might feel the interaction of your hands and the chest moving softly with the breath.
So you gently bring your awareness now to the parts of the body that are fully in contact with the support beneath and behind you.
You might become aware of the backs of the legs,
The hips,
Backs of the shoulders,
Perhaps the feet touching the earth.
With each exhale,
Allowing the body to sink a little bit deeper into the support beneath you.
The whole body fully supported,
Shoulder blades,
Hips,
Backs of the legs,
Heels,
Fully supported.
Your heart held in your hands,
The body fully supported.
The breath is soft and long,
Fluid and steady.
And as thoughts move through the mind as they will do,
Simply notice and observe these as the natural activity of the mind.
Gently redirect your awareness back to the points of contact between your body and the surface beneath you.
The body fully supported,
Fully held.
You might even find yourself rocking slightly side to side,
Very soft,
Subtle movement.
Gently moving side to side,
Almost in a soft sway.
You might feel nice to rock backward and forward or might feel nice to remain perfectly still.
Notice what your body is welcoming right now.
All is welcome.
All is okay.
And the warmth of your hand on the heart,
Support of the seat beneath and behind you.
Subtle sway of the body,
Side to side or back to front.
The breath is deepening,
Perhaps even slowing down.
The whole body fully supported.
You are fully supported right here,
Right now.
Drawing a deep breath in,
Softly exhale,
Letting go.
Breathing chin to chest and pause here.
You might even invite a soft grin to form on the lips.
As you gently open your eyes and return to your day centered,
Clear and present.
You might even invite a soft grin to form on the lips.
You might even invite a soft grin to form on the lips.
