Begin by closing your eyes and taking a few moments to turn inwards to yourself,
Shutting out everything in the external world,
Everything else that is happening outside of you in this moment.
Just making any adjustments to get yourself as comfortable as possible and then taking a few deep breaths in and out and starting to feel your breath as it enters your body,
Noticing all of the sensations as it enters your nose,
Feeling the coolness of the air as it travels into your nose,
Down the back of your throat,
Into your lungs and then feeling your breath as it leaves your body,
As it makes its journey out into the room,
Feeling how your chest just falls,
The exhale happens on its own,
There's no need to do anything and feeling that release of that exhale because it just happens and then start to deepen your breath,
Breathing a little bit deeper into your belly,
Focusing on the sensations of the inhales and the exhales,
Using this time to continue to bring yourself inwards,
Letting go of the external,
Whatever you were doing before this,
Whatever is coming up in your mind,
Whatever else you're dealing with,
Just to give yourself this time and this space just for these few minutes that we will be here and you may want to imagine that with every exhale you are releasing tension,
You are releasing thoughts,
You are releasing your worries,
And then returning to your breath,
The rise and fall of your belly,
The inhale of life-giving oxygen,
And that release of the exhale,
And for the next few moments just really try to focus on this and only this,
The nourishing air that's coming in and that release and letting go.
And we'll just spend a few more moments here with this.
If your mind has wanted to just gently bring it back.
Whenever you're ready,
Just gently opening your eyes,
Hopefully feeling more calm and more centered,
And then take a nice big inhale and exhale,
Let it all out,
Any last little bits of tension.
May you go on with your day or your night,
Feeling a little more relaxed and knowing that you can come back to this practice at any time.
