Find a comfortable seated position.
Try to relax the shoulders down and back.
Turn the spine,
Reaching the crown of the head toward the ceiling.
Start to take some nice long deep breaths.
Inhale to fill the belly,
Fill the lungs.
And exhale to release and sigh out your breath.
Inhale 3,
2,
1.
Exhale 4,
3,
2,
1.
Inhale 3,
2,
1.
Exhale 4,
3,
2,
1.
As you continue to breathe through your nose,
Check in with the mind.
Let go of any to-do list items.
Let go of anything not serving you in your day or your week.
You can change your breath.
You can change it to suit what you need in your meditation practice.
Try to have the breath continue to expand the belly,
Having the exhales be just a little longer than each inhale.
Bring into your mind your favorite place.
It might be somewhere you visit often or it might be somewhere you've never been at all.
Imagine yourself entering your favorite place.
Maybe you have a seat or maybe you walk around.
Notice the colors.
Notice the air.
Bring awareness to any sounds you hear in your favorite place.
You can be alone in your favorite place or there can be people in your favorite place with you.
Continue to spend time in your favorite place,
Allowing yourself to be here without distraction.
Say.
As you spend more time in this place of yours,
You feel more relaxed.
You feel more at ease.
You start to let go of fear,
Of worry.
You start to bring awareness back to your breath.
Inhaling through the nose to fill the belly.
Three,
Two,
One.
And exhale.
Four,
Three,
Two,
One.
When you feel ready,
You can come back to this space.
Back to this moment.
Taking with you anything you need from your favorite place.
