Finding a comfortable position,
Either seated or lying down.
Allow your spine to be straight and your shoulders soft,
Maybe even slightly rolled back a bit.
Your hands rest gently in your lap or by your side if you're lying down.
Your jaw is soft.
Once you're comfortable and feel settled into your position,
Gently close your eyes.
Become aware of the points of contact between your body and the surfaces beneath you.
Noticing where the back of the legs and the hips are making contact with the support of the seat or the floor.
Allow yourself to sink into that support.
Inviting ease into your body.
Knowing that right now,
At this moment,
There is nowhere else that you need to be.
Nothing you need to be doing.
Allowing yourself to simply settle into the supports beneath and behind you.
Take a full breath in through the nose,
Then gently exhale through the mouth,
Releasing all of the air from the lungs.
There may even be a little sound with that exhale.
A nice release.
Doing two more slow breaths like that.
In through the nose,
And then out through the mouth with a little sigh.
Beautiful.
Now letting go of your breath and allowing your breath to flow at its natural rhythm and pace.
Breathing in and out through the nose.
Each breath soft and long,
Fluid and steady.
Now bringing your attention to your head and the muscles of your face,
And notice if you can invite a little more softness.
Exhaling any tension around the eyes,
Softening the jaw,
Softening the tongue,
Softening in the muscles of the neck.
Moving your attention down to your shoulders,
Inviting ease to move across the shoulder and the shoulder blades.
Letting the shoulders drop effortlessly down away from the ears.
Softening through the length of the arms.
Inviting the hands and the fingers to soften and relax as the hands gently rest in your lap or by your sides.
Softening through the chest and the belly.
Inviting the whole of the back to soften.
Exhaling any tension held in the upper body.
As thoughts grab at your attention,
Simply notice these as the natural activity of the mind.
Witnessing them move across the sky of the mind much like clouds,
Forming and dissolving.
Forming,
Again with no permanence,
Simply thoughts dissolving into air.
Then gently,
With kindness,
Bringing attention to the lower body.
Softening through the hips and the pelvis.
Softening through the length of the legs,
The thighs,
Knees,
Shins and calves.
Softening the feet and the toes.
Softening ease throughout the whole of the feet.
Noticing what your body feels like.
Noticing what parts of your body draw your attention and invite these to soften just a little bit further.
With each exhale,
Your body softens just a little bit more.
Allow your body to sink further into the support beneath you.
Exhale.
Now gently bring your attention to your breath.
Being curious about it.
Noticing the qualities of each inhale and each exhale.
The temperature of the air as it enters the nose.
Noticing the difference in temperature as the air exits the nose.
You might become aware of the sensation of the air moving across the skin in the space between the nose and the upper lip.
And as thoughts grab your attention,
Notice and simply observe these.
Each thought just moving through your mind,
Just passing through.
And then gently,
With kindness,
Returning your attention to the sensations of the breath moving through the body.
Noticing the breath in the chest area.
Noticing the lungs filling with air on the inhale.
The gentle movements,
The expanding and releasing of the ribcage and the muscles of the chest with each in-breath and each out-breath.
Notice the effortlessness of this movement.
Knowing that the body knows exactly what to do,
There is nothing to do here.
The body breathes on its own.
It's okay to rest here and trust the body breathing.
Effortless breath.
Each inhale and each exhale flowing fluidly one after the other in perfect rhythm,
In perfect harmony.
Effortless breath.
Now bringing your attention to the belly,
To the abdomen,
You might become aware of a slight rise and fall of the belly with each breath.
The belly filling up like a balloon on the inhale and gently releasing on the exhale.
Each in-breath,
Each out-breath bringing a natural rhythmic rise and fall to the belly.
Nothing to do here,
But release into the supports beneath and behind you.
Witnessing the fluid and steady movement of the breath.
Moving like waves on the ocean.
Notice and observe.
And as thoughts grab at your awareness,
Recognize this as the natural activity of the mind.
It's okay to have thoughts.
We can watch them go by like boats on a river and then gently with kindness return our attention to the sensations of breath in the body.
Notice where the breath feels most dominant for you.
The nose,
The chest,
The belly.
And bring your attention there for a moment.
Breathing in and breathing out.
Allowing each breath to be soft and long,
Fluid and steady.
Effortless.
Feeling the body with energy on each inhale.
And inviting ease and relaxation into the body with each exhale.
Now noticing the space between each breath,
The natural pause between each inhale and each exhale.
A natural moment of stillness.
Stillness in the entire body.
Effortless.
Easy.
After each in breath,
A natural pause.
Moved by the gentle and full release of the out breath.
And then a natural pause.
A moment of peaceful stillness.
Effortless.
Observing and experiencing these natural moments of stillness for a few moments.
GuitarRoosterroach.
Com Now,
Gently returning your attention to the points of contact between your body and the support beneath you,
Tuning into the sounds around you.
And as you feel ready,
Gently blinking open your eyes and returning to your day feeling refreshed,
Focused,
And clear in your mind and body.
