21 Days Challenge: Create Your Own Mindfulness Habit (Week One Of Three)

Find your position and make yourself comfortable.

Close your eyes.

Feel how your muscles relax.

Feel how your shoulders,

Your neck,

Your face and your body overall relaxes.

Feel how you calm down the moment you put your attention on relaxation.

Once you feel comfortable and you relax,

You can begin to breathe gently through your nose.

Sense the air coming in and out again.

In and out again.

In and out again.

Feel the sensation of air going in and out in your nostril.

This sensation is your anchor in case you are drifting away with your attention.

You don't have to do anything now.

Just focus on your breath.

That is everything that matters now.

Feel how you calm down more and more.

See how your body relaxes and your mood calms down.

Enjoy some minutes for yourself now while you continue breathing through your nose.

Now gently prepare yourself to end this session soon.

Sense how you calmed down one more time.

And as you breathe in and out,

Let the next breath you take in be full and deep.

And with breathing out you open your eyes with a smile.

Welcome back and enjoy your day!