Find a position where you are comfortable and can remain still.
Listen to the soundtrack playing in the background.
There are two tones.
One is slightly lower pitched and the other is slightly higher pitched.
Breathe in through your nose and breathe out through your nose.
Synchronize your in-breath with one of the tones and synchronize your out-breath with the other.
The tones are about five seconds apart.
Keep your breathing slow and rhythmic and smoothly transition from your in-breath to your out-breath and back.
As you breathe in,
Feel your belly rising.
And as you breathe out,
Feel your belly falling.
Keep your breathing synchronized with the two tones and bring your awareness to your heart or the center of your chest.
And as you breathe in,
Feel and imagine the air gently swirling into your heart space.
And as you breathe out,
Feel and imagine the air slowly swirling out from your heart space.
Try to feel your heart beating as you breathe into it and as you breathe out from it.
Now over the next few breaths,
Feel a sense of care for yourself.
Feel a sense of care for your body.
Feel a sense of care for the people around you.
Feel a sense of care for the people who love you,
Who look after you.
Feel a sense of appreciation for your body,
Which serves you.
Feel a sense of appreciation for your health,
For your ability to heal.
Feel a sense of appreciation for the sunlight and the rain,
Which nourish the earth and allow everything to grow.
Feel a sense of appreciation for the fresh air,
Which you breathe,
Which nourishes your blood.
Feel a sense of gratitude because you have senses through which you experience all the beauty and diversity that the world has to offer.
Feel a sense of gratitude for someone in your life who said something kind to you recently.
Feel a sense of gratitude for a challenge or a stressful event which you experienced recently.
Because through this,
You will learn,
Adapt,
Grow,
And show up as a better version of yourself.
Feel a sense of gratitude for simply being alive.
Because the mere chance of existence,
Given the vastness of the universe,
Is profound.
Focus on your heart.
Keep your breathing synchronized with the two tones.
Feel and imagine the air swirling into your heart space.
Feel and imagine the air swirling out from your heart space.
And when you are ready,
Bring your awareness back to this space and slowly allow your eyes to open.
