So please find a comfortable posture by sinking into the support of your environment.
Allow your feet to rest flat on the floor.
Notice the backs of your legs touching your chair or cushion and feel into the support of the back of your chair.
Rest your hands in your lap.
Align the head,
Neck,
And trunk by tucking your chin slightly.
Sense the weight of your body.
Feel the soft pull of gravity holding your body in position.
Now let's shift our awareness to the level of the diaphragm and begin deep breathing,
Stretching your diaphragm down into your belly as you breathe in,
Then relaxing and allowing the breath to travel back out through your nose slowly.
Take a full deep breath in.
Let go of your breath,
Completely surrendering it back out to the earth.
Now draw a deep inhale.
Imagine you're smelling a beautiful scented flower.
Then release and relax.
Let go.
Let's take a few more full,
Deep,
Diaphragmatic breaths now in your own time.
Fully inhaling and slowly exhaling.
Now let's relax further in the body.
Start by bringing awareness to the center of your forehead.
Relax your brow.
Allow your forehead to smooth.
Soften your eyes.
Let your eyelids be heavy.
Relax the muscles behind your eyes and rest your eyes from seeing.
Relax your face.
Soften your cheeks.
Loosen your jaw and relax all the muscles around your mouth.
Gently part your teeth.
Let your tongue rest in the floor of your mouth.
Drift now to your throat.
Relax all the muscles around your neck.
Drop your shoulders and relax any tension in your arms,
Wrists,
And hands.
Let your arms hang by their own weight,
Feeling fully supported and relaxed.
Now drifting to your chest and upper back.
Feel your lungs expand and contract.
Notice the muscles between the ribs.
Now focus on your lower ribs and middle back.
Feel the motion of your lower ribs.
Next,
Bring attention to your belly and low back.
Feel the soft organs move slightly as you breathe in and out.
Now shift to your hips,
Legs,
And feet.
Imagine the breath moving from the tips of your toes to the top of your hips.
Give your whole body permission to soften and relax.
Now rest in the awareness of your own breath.
You can focus on the space right at the base of your nose,
Near your upper lip,
And watch the breath.
Imagine that you can see your breath entering your body and then flowing back out again as if you're in a freezer,
Channeling through your nose.
Allow an easy,
Natural flow of your breath and simply observe this breath,
Then this breath,
And again.
Now let's add a mantra here.
We'll use the natural sound of the breath,
Just mentally,
Silently.
So on the in-breath and hum on the out-breath.
And whenever the mind drifts into thoughts,
Just notice and gently,
Kindly guide your awareness back to the next breath,
Repeating the sound.
So,
Hum,
So.
Every time you remember and return,
You're creating neuropathways in your brain.
So,
Now,
Releasing the mantra,
Just notice how it feels to be relaxed,
But awake and aware.
So,
Let's begin to gently shift back to the outside world.
Start by deepening your breath.
Wiggle your fingers and your toes.
Again,
Notice the support that your body is receiving.
Be aware of all the points of contact with your environment.
Feel the touch of air on your skin.
Feel the weight of your clothes.
Good.
Wiggle your fingers and toes.
Gently rub your palms together,
Back and forth,
Right at the center of your chest.
Good.
Now,
You can hover your hands over your eyes,
Protecting your eyes from the direct light.
Go ahead and begin to open your eyes now.
And start to take in the space around you,
Noticing the light between your fingers.
Take one last full breath here and lower your hands when you're ready.
Namaste.
