Find a comfortable posture with your back straight,
Shoulders relaxed,
Chest open and chin slightly down.
Allow your hands to fall freely and comfortably in your lap.
And once you are feeling comfortable and ready,
Close your eyes if that is ok for you.
But if you prefer to let the eyes open,
Find a spot on the floor to focus on.
Become aware of your body.
Notice the stillness of your body.
Pay attention to your breath.
Observe the air coming in and out.
Take 3 deep and slow relaxing breaths.
Follow the breath when you inhale going from the nose,
Reaching the throat,
Going through your chest and reaching the belly.
Notice the small pause before exhaling.
Weekend,
Continue breathing normally.
Stay connected to your breathing and observe the natural rhythm of the breath,
Trying not to change it in any way.
This is not an easy task but just try to flow with it.
Let your mind to accompany the air going through your body.
Going in through your nose,
Your throat,
Your chest and your belly.
From your belly,
Chest,
Build nose.
When you inhale,
There is a small pause before you exhale.
Try to observe this small pause in the following breaths.
There is also a pause at the end of the exhalation.
Allow your attention to keep an eye on that small pause when the exhalation finishes.
Notice where do you feel your breath better,
In which part of your body you can clearly feel that you are breathing in your nose,
Your throat or your belly.
Once you have detected that area,
Stay there and pay attention when do you feel it better when you inhale or when you exhale.
At all times,
Stay connected to your breathing,
Follow it in your mind's eye,
Visualize it,
Imagine it or feel it.
If you lose connection,
It doesn't matter.
The important thing is that you realize that you lost the connection.
Gently bring your mind to the breath again.
Each time you realize that you lost the connection,
It's a very positive moment because you are being present.
You are knowing and you can decide to come back to the breath.
Follow the breath going in and out.
Now notice if there are differences between one breath and the next breath.
Look at your breath with curiosity.
Check if you can notice that when the air comes in,
It's cooler and when it goes out,
It's a little bit warmer.
Now simply follow the breath with your mind's eye.
Notice the rhythm.
Notice how soft it is.
How deep it is.
You are an observer.
Try not to change it in any way.
At all times,
Keep your mind inside your body,
Following the breath,
Going in and out.
Take two deep and slow relaxing breaths.
Notice that when you inhale,
The body expands and when you exhale,
The body relaxes.
Connect with this movement of the body due to the breath.
Take one last slow and deep relaxing breath and at the end of the exhalation,
Fully connect with your body.
Let go of the breath and notice your posture.
Notice the sounds,
The air around you.
Without opening the eyes,
Slowly start to move the body.
The shoulders,
Your arms coming back to this moment.
Move like you are stretching yourself.
Slowly,
Slowly start to open your eyes.
Thank you.
