So let's begin by making yourself fully comfortable,
Either sitting in a chair or lying down comfortably with your head supported and allow your eyes to softly close.
Just taking some long,
Deep and slow inhalations and then exhaling slowly.
Breathing in through your nose and out through your nose or mouth.
Feel your stomach expand on the inhale and relax as you exhale.
Begin to take notice of the sounds around you.
Honor the sounds and then begin to shift your attention from outside to inside yourself.
If you feel yourself getting distracted,
Simply bring your attention back to your breath.
And with every inhalation in your practice,
Envision breathing in healing and positive energy.
And with every exhalation in your practice,
See if you can let something go.
See if you can let your edges soften.
Now slowly start to bring your attention and awareness to your feet.
Begin observing the sensations in your feet.
You might even want to take a deep breath in and send the air as low down towards your feet as possible,
Imagining the air traveling past your belly and down your legs right into the balls of your feet.
Now when the air is down at the lowest part of your body,
Start to feel the breath,
A warm and calming breath move up your legs,
Towards your ankles.
Start to relax your calves,
Your knees and your thighs.
Allow the rise and fall of your chest warm and comforting as it rolls up towards your hips,
Your abdomen,
Your chest,
Your shoulders and let your shoulders fall away from your ears.
Breathe past your throat,
Relax your jaw,
Breathing up past your nose to your eyes and notice what you see behind your closed eyes.
Relax and smooth your forehead,
Sending healing breath right up to the crown of your head.
Observe how the chest rises during the inhale and how it falls during the exhale,
Letting go of any judgments that may arise.
And now let your breath and attention expand out to the entire body as a whole.
Bring your attention to the top of your head and then slowly,
Slowly down to the bottom of your toes.
Feel the gentle rhythm of your breath as it moves throughout your body.
As you come to the end of this practice,
Take a full,
Deep,
Energizing breath in.
Exhale fully.
And when you are ready,
Open your eyes and return your attention to the present moment.
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