Gently close your eyes.
Try to find yourself comfortably seated on a cushion or somewhere where your hips can go,
Can be a little higher than your knees.
Slowly connect to your breath.
Slowly settle down and wait until everything comes back to normal.
Natural way of breathing,
Gentle and soft and without too much effort.
Try to bring awareness to the amount of air that comes through your nose when you're breathing in and let naturally breathing out.
Try to maintain a tall spine without any tensions in your neck or in your shoulders.
You can drop the shoulders down.
You can relax the palms of your hands and fingers and just let yourself breathe.
Let yourself be still for a moment.
Try to let go of the urge of moving or doing something.
Try to satisfy yourself with just being here,
Sitting,
Doing nothing,
But just breathing.
You can now start to connect with your silence or maybe with the nose.
It depends if you have many thoughts going on,
Many ideas traveling in your head.
Just try to notice the state of your mind without judging,
Just to get an idea of how busy you are inside.
There's no judgments,
No good or bad.
We're just trying to have a clear idea of the state of our mind.
See if you can remain focused on your breathing.
Try to listen and follow every breath without controlling,
Just observing and following.
Try to relax your stomach and your shoulders.
Try to relax your eyes and face.
Allow your teeth to be separate from each other,
The top ones from the bottom ones.
Relax your lips and tongue and keep following the breathing.
Try to notice how often the thoughts come into your head and try to notice if you manage to go back to the breath,
Just to keep in mind when the thoughts are just thoughts and they're allowed to exist,
They're allowed to be.
But it doesn't mean that they are important.
Doesn't mean that they are true.
Start to inhale a little bit more deeply and consciously.
Long and deep breath.
Try to be fully connected to every single breath.
Just feeling the lungs,
Sending air all over the body and out.
And again,
Maintain the eyes and the gaze down and relaxed.
And try to keep up with a long spine.
And you can stretch out the back of your neck as well.
And while you keep breathing,
Try to have an idea now how busy are you in your head.
Keep following the breath.
Try to relax in the present.
Every time you take a deep breath,
Try to be fully conscious and aware of it.
And if there's thoughts coming up in your mind,
Just let them be.
But come back to now.
Come back to the breathing.
Every time you take a new inhale,
Try to fully open your nostrils.
Try to connect with the quantity of air that you're breathing or even any smell.
Now try to lift the gaze up a little bit more.
Keep the eyelids relaxed.
Keep your eyes closed.
And try to allow your eyes to be soft and confident.
Feel satisfied of being here.
Maybe not.
Try to make it enjoyable.
See how much is possible in the present.
See how much the present is not that busy anymore.
See how the present is full of possibilities and simple.
And you're welcome to try to be satisfied here.
Try to enjoy it.
Take another deep breath in.
And when you're next,
Inhale.
Open your eyes gently.
