Hello dear friend.
When you're ready come into a comfortable upright position.
Align the neck with the spine,
The heart with the pelvis,
And let the crown of the head reach up.
Ground down with your feet,
Feeling where the earth and the surface of the chair or bolster or maybe a cushion meet your body.
If it feels safe to do so close your eyes or soften the gaze down,
Tucking the chin slightly.
And in your own time begin to move inwards by taking three deep breaths in and out.
Inhale through the nose and exhale sighing softly out of the mouth.
Arriving here in this present moment.
Continue to take slow even and deep breaths in and out through the nose.
On your next exhalation feel your shoulders move down and away from your ears.
You may wish to bring one hand over top of the heart and another resting gently over top the abdomen.
Observe the breath movement.
The ebb and flow of the inhalation and the exhalation,
The rise and fall of the chest,
The action of giving and the action of receiving.
Inhale with receptivity from above,
Replenishing the body-mind with prana.
Exhale with strength from below,
Releasing any tension that you might be holding on to.
Allow the mind to quiet.
And with awareness of the breath repeat with each inhale,
I calm the mind.
And repeat with every exhale,
I relax the body.
Inhale in,
I calm the mind.
Exhale out,
I relax the body.
Inhale,
Inhale in,
I calm the mind.
Exhale out,
I relax the body.
Feel the body soften as you settle into a feeling of calmness and openness.
Lean into a sense of lightness and expansion.
Continue to sink deeper into a state of relaxation with every inhale and every exhale.
Rest in the feelings of centeredness for a few silent moments,
Breathing deeply.
Feeling into the sensations of the breath and the body,
Sit in this peaceful energy for a few more deep and even breaths.
And when you're ready,
Slowly return to the natural pace of breathing.
Inhaling,
Bring your palms together at the heart.
And with one last mindful exhalation,
Sigh out any worry,
Any regret,
Let something go.
Slowly open your eyes,
Taking with you a renewed sense of gratitude for the breath.
Namaste.
