Find a comfortable seat.
Gently close down your eyes.
Let the shoulders soften and melt down away from the ears.
Feel your sit bones grounding down,
Rooting firmly into the earth below you.
Soften the jaw.
Let the eyelids become heavy.
On the next inhale,
Feel the crown of the head pulled up towards the sky,
Like a thread of golden light ever so gently lifting you up,
Allowing your chest,
Your heart to open,
And the spine to become a little straighter.
Now place one hand on your belly and one hand on your heart.
Inhale deeply through your nose,
Feeling your belly rise as you fill your body with fresh prana,
Life force,
And exhale fully through the mouth,
Feeling the navel drawing in towards the spine,
Creating space for the next deep inhale.
Again,
Inhaling deeply through the nose,
Feeling the belly rise underneath your palm,
And exhaling through the mouth.
One more together.
Inhale deeply,
And exhaling fully,
Releasing everything you're holding onto.
Continue with this breath,
Gently but deeply,
Allowing each new breath to drop you deeper into a state of deep relaxation,
Imagining each inhale creating more space into the body,
Filling yourself like a cup that is overflowing.
And as you're exhaling,
Releasing,
Allow yourself to fully let go everything you've been holding onto,
Fears,
Anxiety,
Worries,
Each exhale carrying away all that doesn't serve you any longer.
Let's take a few more deep breaths just like that.
Inhaling through the nose,
Filling your belly,
Expanding the lower abdomen,
And exhale,
Release,
Letting go.
And then coming back to your natural breath,
Keeping the eyes closed,
Resting both hands on your knees,
Palms facing down.
And for a few breaths,
Just connecting back to your natural breath,
Breathing in and out through the nose,
And simply witnessing any changes in your body,
Any emotions or feelings,
Physical sensations that may arise.
And when you're ready to return back to the present moment,
Gently blinking the eyes open,
And connecting back to the here and now.
