Taking a moment here to get comfortable in your seat,
Feeling your sit bones anchored down into the earth.
From that place of grounding,
Find some extension in the spine,
Creating space between the vertebrae,
Continuing to lengthen all the way to the top of the head,
Releasing the shoulders down away from the ears,
The shoulder blades gently drawing towards the spine as the chest opens.
Begin to become aware of the flow of the breath,
Noticing the length and the depth of each inhale and each exhale.
And with ease and without force,
Begin to find some expansion in the breath.
As you inhale,
Noticing how the chest,
The ribcage and the belly expands.
And as you exhale,
Notice the sensation of everything drawing back in.
And if it feels comfortable to you,
Bring a count to the breath,
Wherever you are exhaling completely.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Continue with this count,
Lengthening it slightly if that feels good or reducing it to a count of three.
On your next exhale,
Letting the count of the breath go.
You're returning to a more natural rhythm of breathing.
Taking your hands and placing them on your heart center.
Imagine that the breath is moving in and out slowly.
Imagine that the breath is moving in and out through the space.
With each inhale,
Feeling your chest push towards your hands.
With each exhale,
Noticing a sense of softening.
And as you continue to connect heart and breath,
You're planting a seed of intention here.
Repeating to yourself silently or out loud,
I am calm.
I am at peace.
I am relaxed.
Letting these words go.
Continuing to hold your hands at heart center.
And once again,
Become of the breath.
Noticing it move in and out,
Imagining that it is moving in and out from your heart center.
Letting the hands fall away from the heart,
Resting on your lap.
Once again,
Notice where your sit bones are anchoring down to the earth.
Become aware of that length in the spine and the softness in the shoulders.
And slowly,
At your own pace,
If your eyes are closed,
Gently blink them back open,
Coming back into your space.
