Arrive in your body.
Welcome yourself to this moment.
Connect with yourself here,
In this space,
And in this time.
Begin with a breath.
Breathe in slowly and deeply.
Filling your body with peace and relaxation.
And breathing out slowly and intentionally.
Releasing any stress.
Releasing any tension.
Allow your breath to continue naturally.
Soft inhales,
And long slow exhales.
Allow relaxation to move through you.
Notice the top of your head.
And just imagine warm light.
Begin to fill that part of your body.
Notice whatever color or feeling that you experience in association with this warm light.
And imagine just moving that warm light down your body.
Through your eyes,
Your jaw,
Down your spine,
Through your torso,
All the way down to the base of your spine.
Traveling down your legs.
And out through your toes.
Feel the sensation of your feet in connection with the surface underneath you.
Allow your legs and your seat to gently sink into the surface.
Just feel into the support of your body.
Continuing to allow relaxation,
Comfort and ease to take over.
And allow your breath to continue to move through you.
Rest your attention now on to your breath.
Breathing in,
Feel yourself breathing in,
Expanding.
Breathing out,
Feel yourself breathing out,
Completely emptying.
Deepen your breath.
I will guide you through five rounds of box breathing.
On your next exhale,
Empty out.
Inhale for a count of four,
Three,
Two,
One,
Hold,
Four,
Three,
Two,
One.
Exhale for three,
Two,
One,
Hold,
Four,
Three,
Two,
One.
Inhale for three,
Two,
One,
Hold,
Four,
Three,
Two,
One.
Exhale for three,
Two,
One,
Hold,
Four,
Three,
Two,
One.
Inhale for three,
Two,
One,
Hold,
Four,
Three,
Two,
One.
Exhale for three,
Two,
One,
Hold,
Four,
Three,
Two,
One.
Inhale for three,
Two,
One,
Hold,
Four,
Three,
Two,
One.
Exhale for three,
Two,
One,
Hold,
Four,
Three,
Two,
One.
Last round.
Inhale for three,
Two,
One,
Hold,
Four,
Three,
Two,
One.
Exhale for three,
Two,
One,
Hold,
Four,
Three,
Two,
One.
Find a neutral breath.
Slow and deep inhales.
Slow and complete exhales.
Simply be with your breath.
Be in this safe and comfortable and peaceful place that is the breath.
When you are with your breath,
Your heart and your mind connect fully with one another.
Connect with the sensations of nourishing your body with oxygen.
Peaceful,
Rhythmic place.
You feel opened up to love and to learning about yourself here.
Comfortable and trusting in your process.
Take a few moments in this safe and relaxed place.
Continuing to feel totally safe and comfortable.
Allow yourself to become aware of the world around you.
Feeling yourself returning.
Begin to make small movements with your fingers and your toes.
Begin to make small movements with your fingers and your toes.
Then gradually make those movements bigger.
Placing your hands in front of your chest,
Say something kind to yourself.
Thank yourself for showing up.
Go with peace,
Go with ease.
Thank you for allowing me to guide you in your practice today.
Namaste.
