Cell into your seat.
Ease your muscles.
Let's start with the top of your head.
Relax your forehead.
And your jaw.
As we work down to your neck.
Feel the tension.
Releasing down.
As you ease your chest.
And your stomach.
Now your legs.
That tension is just draining to the ground beneath you.
As you make your way down.
To your feet.
Allow all the muscles in your body.
A moment to ease.
As you find that ease.
And your muscles.
Focus on your breathing.
Loosen as your chest.
Rises,
And falls.
Listen for that quiet air that leaves your body as you exhale.
Breathe.
Be here.
Right here.
Right now.
It's too easy for you to be here physically,
But mentally you're already into the next thing.
For the next moment.
If your mind wanders,
Listen for your breath.
Inhale.
And exhale.
Listen for that quiet air leaving your lungs.
Inhale.
.
.
Now exhale and listen.
Inhale again.
And exhale.
Listen.
Continue breathing.
Continue listening.
Be right here.
In this moment.
Take one last breath with me.
Deep inhale.
And as you exhale.
.
.
Listen for that soft air as it leaves your lungs.
As this meditation comes to an end.
Take this intention with you.
If your mind wanders from where you are.
Listen for your breath.
