So get yourself comfortable now,
Either sitting or lying.
I will wait.
And now that you're comfortable,
See if you can adjust your body to become 5 or 10% more relaxed.
Give yourself permission to take a brief timeout.
Now we're going to take 12 deep breaths,
Breathing deeply into the count of 3 and out to the count of 4.
Inhale 1,
2,
3,
Pause.
And exhale 1,
2,
3,
4.
Again,
Drawing the breath in slowly and deeply.
Pause briefly.
And then release the breath.
1,
2,
3,
4.
Continue breathing this way.
Just allow all the stress and tension to just melt away.
Send the breath deep into the belly to help shift the body from the sympathetic nervous system,
Which is your fight or flight,
Into the parasympathetic nervous system,
Which is your rest and digest.
Breathing in 1,
2,
3,
Pause.
And breathing out 1,
2,
3,
4.
On your last breath,
Breathe in deeply,
Sipping in just a little more air at the top of the breath,
Feeling the lungs stretch and expand.
And at the end of the exhale,
Push all the stale old energy out of the body.
Push again.
And again,
Releasing all stress and tension from the body.
Now start to bring your awareness back into the body.
Finish your practice with a small smile,
Extending gratitude for making the time to do this brief cleansing and healing meditation.
