Find a comfortable position within your space that you can either sit or lie in for just a few moments.
To be sitting in a chair with your feet flat on the floor.
Maybe it's sitting on the floor cross-legged style or even lying down onto your back.
Anywhere that feels good to you that allows you to just pause for a few moments.
Take your pointer finger and your thumb and draw them together.
In meditation,
It's believed that having your fingers together like this holds energy within your body,
Not allowing it to escape.
If you're lying down,
Let your hands rest gently by your side.
If you're seated,
Let your palms rest facing up on your knees.
Close your eyes if you haven't already.
Take a deep inhale through your nose and an exhale through your nose.
Drawing all of your attention and awareness to your breath as you inhale through your nose and exhale through your nose.
Notice how your chest cavity and abdomen expand as you inhale through your nose and contract as you exhale through your nose.
Your body begins to relax with each breath that you take.
Let go of any tightness that lingers within your body.
Inhale through your nose and exhale through your nose.
Know that you can come back to this place at any time.
If your mind begins to wander,
Just close your eyes.
Lift your focus onto your breath as you inhale through your nose and exhale through your nose.
Bring all of your attention and awareness to your breath as you inhale through your nose and exhale through your nose.
Even if it's just a few moments throughout your day,
Know that you can always come back here.
Inhale through your nose.
Exhale through your nose.
If you find yourself feeling heightened sense of awareness or maybe a little bit of anxiety that's creeping in,
Know that you can always come back to your breath as you inhale through your nose and exhale through your nose.
Finding a little bit of groundedness within your space as you really focus on your inhales and your exhales.
Take one more deep inhale through your nose and exhale through your nose.
When you're ready,
Start to come back into your physical body.
Inhale through your nose.
Exhale through your nose.
Start to draw small movements into your fingers and your toes.
Maybe you rock your head from side to side.
Bring larger movements into your body stretching whatever feels right to you.
Begin to take your focus off of your breath and back onto the space that you're either sitting or lying within.
You're not already there,
Start to make your way up to an easy seat.
When you're ready,
Blink open your eyes.
Remember that this is a practice that you can come back to at any time.
Whenever you're really needing a few moments of stillness within your day,
You can always come back to your breath as you really focus on your inhale and your exhale.
Thank you.
