We begin this short practice by getting really comfortable in our meditation postures.
So whether you are sitting upright,
Leaning back against the back of a chair or lying down,
Start moving your awareness through your body to identify any tight spots.
Relax your face,
Your shoulders,
Let your belly soften and adjust your spine into a relaxed but straight line.
Close your eyes now.
Start getting a feeling through the shape and size of your body.
Feel its weight on the earth.
See your internal environment as if you are standing in a room watching light enter through the breath down into your torso.
See the breath cool and clean and light entering through the nostrils,
Streaming into the torso where it swirls around for a delicious moment and see it melt out of the body with the exhale as if letting go of the warm stale air which seeps out through your skin.
We are going to do a few relaxing breathing exercises together now that will make you feel lighter,
Less reactive and ready to continue with the rest of your day.
Let me demonstrate first and then join me when you are ready.
As we inhale,
We are going to repeat to ourselves,
I inhale clean light air.
Then as we hold our breath for a moment,
We repeat,
I hold on to what is good for me.
And as we exhale,
We repeat,
I exhale all which no longer serves me.
So as we commence with this breathing exercise,
Keep your attention focused on your breath,
Slow and easy and we prepare to begin.
I inhale clean light air.
I hold on to what is good for me.
I exhale all which no longer serves me.
I inhale clean light air.
I hold on to what is good for me.
I exhale all which no longer serves me.
I inhale clean light air.
I hold on to what is good for me.
I exhale all which no longer serves me.
I inhale clean light air.
I hold on to what is good for me.
I exhale all which no longer serves me.
I inhale clean light air.
I hold on to what is good for me.
I exhale all which no longer serves me.
Last one.
I inhale clean light air.
I hold on to what is good for me.
I exhale all which no longer serves me.
Well done.
Very good.
As you return to your normal breath now,
Feel the positive energy and lightness streaming through your body.
Feel it tingling in your fingertips and your toes.
Feel the softness in your shoulders and your belly.
And as you continue with the rest of your day,
Should you feel some anxiety or stress at any point,
Simply return to these repetitions that we have practiced.
Inhaling clean light air,
Holding on to only what is good for you,
And letting go of everything that no longer serves you.
You're welcome to stay here for a while longer,
In your state of beautiful relaxation.
And we close our meditation by bringing our hands to heart center,
Palms lightly touching,
And say to yourself,
Thank you for the wonderful teacher that you are.
Namaste.
