At the sound of the bell simply begin by closing your eyes and just focus on the natural rhythm of your breathing.
So don't try to make anything happen,
Just watch the breath as it does happen.
And really focus on that out breath and as you breathe out,
Allow yourself to feel the sense of ease,
Of releasing,
Of letting go.
Allow yourself to relax into every out breath.
So now take your attention to the center of your chest and simply tune into this region of your body feeling any sensations,
The flow of energy that arises.
And as you focus on this region silently repeat the words slow down,
Slow down and feel your body responding to the power of your mind.
Actually feel your heartbeat slowing down,
Your body slowing down,
Slow down.
So now take your attention to the area of your lungs,
This is the upper chest.
So so and as you focus on this region of your body tuning into this region simply imagine your lungs breathing in and out,
Feel your lungs breathing.
Every time you breathe in you feel the chest expanding,
Every time you breathe out that sense of releasing.
So and as you focus on the upper chest,
The lungs,
Silently repeat the words slow down,
Lungs slow down and again feel your body responding to the power of your mind.
Actually feel your lungs slowing down,
Feel your breath getting longer,
Deeper,
More relaxed.
So so so and still focused on your breath,
Not changing the breath in any way,
Just redirecting the path of your breath.
Begin to imagine that you're breathing in through the top of your head and out through the soles of your feet.
There's no right or wrong way to do it,
However it arises for you,
But breathing in through the top of your head and out through the soles of your feet.
So so and now just focusing your attention on your feet,
In particular the soles of your feet and tune into this region of your body.
Actually pay attention to it for a change.
Notice any sensations that may arise for you,
Tingling,
Warmth,
Pulsating,
Whatever it is that's there,
Simply be aware and paying attention.
And as you tune into this region,
Allow yourself to feel the sense of stability,
Of being grounded,
Safe and secure.
So And in a moment I will sound the bell three times and you can come back into awareness of this moment.
I welcome you back from the meditation.
Now just take a moment to notice how relaxed you are.
Feel that sense of being connected and in tune with your body's natural rhythm.
