Take some time to explore the space around you.
There might be some things that you want to adjust,
Maybe one or two things that you want to put away or perhaps set out a cushion for yourself.
Get settled in,
Check your phone is switched off,
Adjust your clothing and your jewelry,
Make a choice about whether you want to lay down or sit up.
Make yourself comfortable and be sure that you won't be bothered here for the next few minutes.
When you are ready to close your eyes,
Take a moment to notice now what you feel.
Observe any sounds you can hear,
Notice the sweet sensation of relief as you slow down and take some time for yourself.
Remember now that you breathe.
See if you can just observe your breath without changing it in any way.
Just notice that you are breathing.
You might notice that when you do this your breath naturally lengthens and deepens.
You don't have to do anything other than remember that you breathe.
In doing this you are welcoming your body's natural tendencies towards wellness.
Now start to add a little of your own effort to lengthening and deepening this breath.
Draw your breath deep down into your belly and feel your belly muscles softening to relax and open and welcome the breath.
You are choosing this time for yourself.
You make a choice to be here even if it's only for a couple of minutes and you set yourself on a path of positive decision-making.
Set that intention deep into your heart as you continue to practice.
Now feel your feet.
Feel where they touch the earth,
Where there is air around them,
Where the clothing touches the skin.
Feel your feet.
Let that awareness now rise up into your legs.
Feel your shins,
Your knees,
Your thighs,
Your hips and your buttocks.
Feel where your legs meet the earth,
Where your legs meet the air around and where your clothing touches the skin on your legs.
Feel now into your belly,
Into your heart and along the back of your torso.
Let the awareness now move up into your shoulders and down into your arms.
Feel your hands,
Your fingers,
Even your fingernails.
Notice now across the tops of your shoulders and your neck.
Can you let them go?
Can you let them soften and release?
Feel now into your face and into your scalp and feel that even your scalp can let go of its hold on every strand of your hair.
Feel your whole body welcoming relaxation,
Welcoming peace,
Allowing yourself to be still.
Stay here for a little while and enjoy this feeling of calm,
This feeling of steadiness,
This feeling of relaxation.
You can stay here for as long as you like but it's almost time to move.
So when you are ready to start to lengthen and deepen your breath.
Feel your whole body stretching from the inside out.
Then gently begin to wiggle your fingers and your toes.
Move slowly.
Remember your intention and thank yourself for taking this time.
Namaste
