Find a position where you're comfortable and can remain still.
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.
Find a nice rhythm 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 slow and smooth and rhythmic.
Now 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.
Feel your heart expanding as you breathe into it.
And feel your heart contracting as you breathe out.
And over the next few breaths,
See yourself through your own eyes standing on a well-worn path.
This path is in the middle of a lush rainforest.
Look down at your bare feet on the earth and feel the texture and the temperature of the earth beneath the soles of your feet.
Look up at the sky.
Notice the shapes and the sizes of those clouds.
Look at the sun as those warm rays kiss your skin.
And start walking.
And as you walk down this path,
Feel a sense of ease.
Look around at the greens and the browns.
And with every step that you take down this path through this rainforest,
Feel more at ease.
Notice some of the sounds.
Perhaps the song of the birds.
Perhaps the sound of moving water in the distance.
And perhaps the sound of the breeze blowing through the leaves of the trees.
With every step that you take,
Feel more relaxed.
Feel the tension just evaporating off of your body.
Notice the smells.
The smell of dampness in the earth.
The smell of nature.
The freshness of the air.
Notice the textures and the colors of the leaves,
The bark of the trees,
The shrubs,
The bushes.
With every step that you take deeper into this forest,
Feel more at ease.
Focus on your heart.
Feel the sensation of the air moving into your heart space as you breathe in.
Feel the sensation of the air leaving your heart space as you breathe out.
And when you are ready,
Bring your awareness back to this space.
And slowly allow your eyes to open.
Corrected.
