Welcome!
This exercise uses a breath to realize the peace and calm in our whole body.
When our body is not in peace,
It's hard for our mind to be at peace also.
We can use our breathing to help our body and mind to be peaceful and smooth.
When our breathing is in harmony,
Our body is also.
So to start with,
Just find a comfortable position.
You can lie down or you can sit.
If you are sitting,
Make sure your spine is as straight as possible.
And relax your legs.
Relax your face,
Your jaw.
Relax your shoulders,
Your belly,
Your hips and your knees.
And you can take one deep inhale through the nose and exhale through the mouth.
And one more inhale nose,
Exhale mouth.
And release all the muscles,
All the joints.
And then bring the attention into your breath.
So first just notice how do you breathe right now.
Is your breath fast or slow?
Deep or shallow?
Is it flowing smoothly or is it interrupted?
And whatever is happening in your breath,
Just observe it without judging it or analyzing it.
Just rest your attention into your breath and observe it for a few moments.
We want to stay present with one breath at a time,
From the beginning through the middle and all the way through the end.
Then observe how with every new breath our in and out breaths are becoming more smooth and light.
The breath is even and flows smoothly like a small stream of water running towards the ocean.
When we are breathing in we can feel the breath entering the body and calming all the cells of our body.
And when we are breathing out we feel the exhalation is taking away all of our tiredness,
Irritations and anxieties.
As we breathe we can repeat to ourself,
Breathing in I calm my body,
Breathing out I smile.
And continue with breathing in and breathing out with repeating those phrases in your mind.
In I calm my body,
Out I smile.
And when you feel ready you can finish in your own time and space.
