So just coming to a comfortable seat.
As you inhale,
Just lengthening up through the spine.
And as you exhale,
Just rooting the sit bones down into the seat.
Finding relaxation through the body.
Allow the breath to come to a natural rhythm.
Breathing in and out through the nose.
As you inhale,
You may want to visualize drawing in clear space.
And as you exhale,
Just breathing away any mental clutter.
Just bringing all of your attention to the breath.
All of your sensory awareness to the breath as it moves in and out through the nose.
Just adopting a childlike curiosity.
As if you've never paid attention to the breath moving in and out of your body ever before.
Just experiencing what it feels like to have the breath move through the inner walls of the nostrils.
Connecting with the rise and the fall of the chest.
And just exploring the depth and the length of the breath.
Just noting,
Does the breath feel hard or soft?
Is it rapid or smooth?
Is the breath deep or is it shallow?
Does the breath feel spacious or constricted?
If the mind wanders onto anything else,
That's perfectly normal,
But just bring it back.
Bring it back to this focus point,
This anchor of the breath moving in and out of the body.
And just explore all of the sensations.
Maybe it's the change of temperature from the inhale to the exhale,
Or the sense of movement.
What does it sound like?
Now just completely relaxing your awareness now.
Just start to take the breath a little deeper into the body.
As if drawing new energy into the body.
Fall in and let go.
And let go.
And let go.
Full inhalations.
Long exhalations.
Drawing the breath into every limb and every digit.
And when you feel ready,
Slowly opening the eyes.
And bringing yourself back into the room.
Thank you.
