Find a comfortable seated position.
You can either sit on a chair or cross-legged on the floor.
Support your back with some cushions or a wall.
And then find a long straight spine and allow your shoulders to drop down away from the ears.
Close the eyes.
And start to rub the palms of the hands in front of your chest.
Notice the sensations in the palms,
How much pressure you are applying.
And the sound of the hands rubbing.
And then keeping the eyes closed,
Place your hands on your chest.
One hand on top of the other.
And become aware of your heart space.
As you sense and notice the contact of your hands with your body.
Slow down your breathing.
And notice the little movements that your breath brings into the body.
So you can connect deeper to your heart.
Maybe even sensing or feeling your heartbeat.
And then keeping your awareness at your heart center.
We start breathing in a 5-5 pattern.
Which means breathing in for 5 counts.
And breathing out for 5 counts through the nose.
Exhale all the air out.
And breathe in 2,
3,
4,
5.
And breathe out 2,
3,
4,
5.
In 2,
3,
4,
5.
Out 2,
3,
4,
5.
And continue on your own.
Counting the breaths in your own mind.
Keeping your full awareness to your heart space.
And then let go of the counting.
And return to your natural breath.
Connecting once more to the contact of your hands resting on your chest.
And take a deep breath in through the nose.
And sigh out through the mouth.
And when you're ready,
You can open up the eyes to the room.
