Allowing your awareness to descend into the body and simply become aware of sensations throughout the body.
And if you notice any tightness or tension in any part of the body,
Then use the out-breath to relax and release that tightness or tension.
And relaxing more deeply with each out-breath.
And bringing your awareness to the area of your face and soften and relax all the muscles in the face.
The mouth and jaw,
Soft and relaxed.
And all the muscles around the eyes,
Soft and relaxed.
In this way allowing the entire body to become completely relaxed,
Completely at ease.
And then we can take three slow deep breaths,
Maintaining awareness of sensations throughout the body as you breathe.
Now allow the breathing to settle into its natural rhythm,
Not trying to control or regulate the breath in any way.
Simply allowing it to flow naturally and effortlessly.
And then setting your mind in a state of ease and relaxation.
Simply allowing it to come to rest in the present moment.
And simply become aware of the rhythm of your breath.
Knowing if it's long or short,
Deep or shallow,
Slow or fast.
Not trying to modify it in any way.
And maintaining an ongoing flow of mindfulness of the rhythm of the breath.
Keeping the body and the mind completely relaxed.
Not releasing any tension on the out-breath.
Couch sing-song mantra.
Thank you.
I have become distracted from the breath.
No need to get upset.
In fact,
Be happy you've noticed you've become distracted.
The first thing to do is simply relax.
Then release the distraction and very gently return to focusing on the rhythm of the breath without clamping down more forcefully.
So relax,
Release and return.
Really keep coming back to the breath again and again,
Patiently and happily.
Relaxing and releasing any tightness or tension in the body or mind on the out-breath.
Relaxing and releasing any tightness or tension in the body or mind on the out-breath.
Relaxing and releasing any tightness or tension in the body or mind on the out-breath.
Relaxing and releasing any tightness or tension in the body or mind on the out-breath.
Relaxing and releasing any tightness or tension in the body or mind on the out-breath.
Relaxing and releasing any tightness or tension in the body or mind on the out-breath.
Relaxing and releasing any tightness or tension in the body or mind on the out-breath.
Relaxing and releasing any tightness or tension in the body or mind on the out-breath.
Relaxing and releasing any tightness or tension in the body or mind on the out-breath.
Relaxing and releasing any tightness or tension in the body or mind on the out-breath.
Relaxing and releasing any tightness or tension in the body or mind on the out-breath.
