So take a moment to find a comfortable seated position where you can lie down,
Let your spine be nice and long but soft.
Let your palms rest against your thighs or your hands rest in your lap.
And let your gaze find a point out in front of you to rest on.
Let your eyes soften.
And take a moment to take a few deep breaths.
So taking a big inhale through your nose,
Filling your chest,
Your lungs.
And a slow exhale through the nose to release,
Sink down.
And again,
A deep inhale.
And a slow exhale.
One more time,
Deep inhale,
Gathering your awareness.
And exhale to release tension,
Soften down through the body.
And you can let your eyes close,
Or if you'd like,
You can let them stay open,
Resting on the same point.
And soften your forehead,
Soften your jaw,
Maybe even taking
a moment to wiggle it,
Move the jaw back and forth,
Releasing the tongue,
Softening your shoulders,
Your hands,
And welcoming a softness into your belly.
And letting that softness spread into your pelvic region.
And noticing the feeling of your sit bones against the seat or against the floor.
And noticing the weight of your legs and your feet and the pull of gravity on them.
And letting your awareness fill your entire body and inviting a sense of softness and relaxation,
And inviting a sense of softness and relaxation and ease.
Noticing if there's any obvious areas of tension that are
ready to let go,
Have maybe just been waiting for a moment to release.
And now notice your body breathing.
Maybe first noticing the rise and the fall of your chest or your belly.
And the way that air just easefully flows in and out of your nose,
Not requiring any effort or work on your part.
You can just sit here and notice,
Observe,
Allow.
And if the mind wanders,
As it will,
Especially when we're coming to our breath in the middle
of the day,
Just bring your awareness back to the center of your body.
And let your awareness spread into your entire body once more.
Noticing if you feel any more relaxed or relaxed in any of the areas of your body that you're
feeling the most tension in,
Or if you're feeling any more relaxed or relaxed in any of the areas
of your body that you're feeling the most tension in,
Or if you're feeling any more relaxed or relaxed
if you feel any more relaxed,
Even just after that short break.
Letting any areas of relaxation in the body spread to other areas.
And take a few deep breaths here on your own,
Filling the chest,
The lungs,
And slowly releasing.
Two more breaths on your own.
And when you feel ready,
You can slowly blink your eyes open and take a moment to stretch.
