Enjoy this simply sit experience designed to encourage stillness,
Allowing the mind and the body to be still and to rest.
During this experience,
I'll guide your breathing a few times and leave lots of space for you to simply sit,
To breathe and to notice where your attention goes.
You can tune into or tune out the background music.
It's your choice.
Go ahead and get comfortable in a seated position and if sitting quietly is new for you,
It may feel good to have reclined or to be supported by pillows.
As you settle in,
See how it feels to gently close your eyes.
If that's uncomfortable,
You can leave your eyes open.
Take an inhale and an exhale and relax your eyes.
Relax your jaw and relax your shoulders.
Completely relax your shoulders.
Just letting go.
And now listen to the end of the one chime.
And now follow my voice for an inhale of four through the nose and a slow exhale of eight breaths.
An inhale of four through your nose and a slow exhale of eight breaths.
Inhale for one,
Two,
Three,
Four.
And exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale for one,
Two,
Three,
Four.
And exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Then return to normal breathing.
Go ahead and make any last adjustments to get comfortable and enjoy your time.
Let's repeat the inhale and exhale cycle in through your nose and out through your nose.
Inhale for one,
Two,
Three,
Four.
And exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale for one,
Two,
Three,
Four.
And exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale for one,
Two,
Three,
Four.
And exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Last round.
Inhale for one,
Two,
Three,
Four.
And exhale through your nose,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Then return to normal breathing.
And now simply sit and notice.
And you can tap into the background music or notice your breath.
Inhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Where is your attention?
And where do you want to place your attention?
On the music or on your breath?
Inhale through the nose for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
And now simply sit again.
Inhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Where is your attention?
Where do you choose?
Thanks for listening!
You You Take another inhale for one two three four and exhale for eight seven six five four three two one Return to regular breathing slowly bring your awareness back to your body Bringing your awareness back to your body When you're ready you can gently move your fingers move your toes If a gentle movement gentle shrug through the shoulders Bringing your awareness back to your body Bring your awareness back to your body Take a little deeper inhale and exhale Back to present time back to present space slowly open your eyes and notice your surroundings And take a few minutes and see what your mind and body wants most right now and Notice any differences in your mind and body without judgment And come back soon and simply sit You
