Find a comfortable seat on a chair with both feet firmly on the ground.
Put your hands on your lap.
Tilt your head to the sides a few times to release any tension.
Close your eyes or keep a relaxed gaze at one point in front of you.
Notice how your breath feels right now.
Shallow,
Short,
Strained.
Take a deep breath,
The deepest you have taken today.
In through the nose and out through the mouth.
Now breathe in through the nose and hold for a beat.
And then let it go with a sigh through your mouth.
Take another breath just like that and make your sigh a bit louder if you can.
Just one,
Breathe in,
Hold for a beat and then let it go.
When we sigh with our out breath,
We tell our parasympathetic nervous system that it's okay to relax and let go.
There's a quick reset and refresh for the whole system when we do this.
Now come to a normal breathing in and out through the nose.
Make it feel easy as we start to focus on the inside.
Notice a golden sphere of light sitting at the top of your head about the size of a basketball.
Bring this light slowly into your body to give you a gentle release.
Let it fill up your head,
Have it go down your neck and chest,
Arms,
Hands and fingers.
Continue to breathe in and out through your nose.
The light moves further down into your belly and hips,
Down through your legs and feet.
And the light has now filled up your whole body and it surrounds you like a protective cocoon about a foot all around you,
Above you,
Under you and to your sides.
Feel life moving through your body,
Energy filling up.
This is a safe space and you can always create this wherever you are just by going inside.
Now I'll sit with you here for a minute and we'll just breathe together,
Slowly and with ease.
Good job.
Now notice your breath,
How does it feel?
Start moving your hands and feet,
Stretch overhead and when you're ready you can blink your eyes open and go back out into the outside world.
I'll be right here whenever you need to find your breath again.
And remember,
One breath at a time and a daily meditation and breathing practice will make things easier and help you focus.
Namaste.
