Come to a comfortable seat or position.
Allow your hands to gently fall,
Palms up or palms down,
Whichever is more comfortable for you in this moment.
Allow your eyes to drift close or perhaps take a soft gaze towards the ground.
To begin our practice,
Let's take some breaths together.
Let's take three cleansing breaths.
Let's take a nice full breath in through the nose and out through the mouth with a sigh.
Again inhaling fully,
A deep breath in through the nose and exhaling with a sigh.
One more time,
Deep,
Deep,
Deep breath in through the nose and out of the mouth with a sigh.
Allow your breath to settle in at its own natural pace.
Begin breathing in and out through the nose.
As we settle into stillness,
Notice your body in this space.
Notice any sensations in your body.
Become aware of your face.
Let your face and facial muscles be soft.
Soften your jaw and your tongue.
Notice your neck and your throat.
Let them be soft.
Notice your arms,
Your hands,
Your shoulders.
Let go of any tension that you may be holding in this moment.
Allow them to be soft.
Feel the rise and fall of your belly.
Allow your stomach to be soft.
Become aware of your legs and feel and allow them,
If it's available to you today,
To relax.
Let go of any tension that you may be holding in this moment.
Let go of any tension that you may be holding in this moment.
Let go of any tension that you may be holding in this moment.
Let go of any tension that you may be holding in this moment.
Let go of any tension that you may be holding in this moment.
Let go of any tension that you may be holding in this moment.
Let go of any tension that you may be holding in this moment.
Let go of any tension that you may be holding in this moment.
Let go of any tension that you may be holding in this moment.
Let go of any tension that you may be holding in this moment.
Let go of any tension that you may be holding in this moment.
Let go of any tension that you may be holding in this moment.
Let go of any tension that you may be holding in this moment.
Let go of any tension that you may be holding in this moment.
Let go of any tension that you may be holding in this moment.
Let go of any tension that you may be holding in this moment.
Let go of any tension that you may be holding in this moment.
Begin to bring your awareness back into the space.
Feel your breath.
Feel it deepen.
Feel the connection between your body and the earth beneath you.
Begin to bring gentle movement back into your body.
Wiggle your fingers and your toes.
Let's close our practice the way we began by taking three deep breaths.
A nice full breath in through the nose and out the mouth with a sigh.
Again inhaling fully a deep breath in through the nose and exhaling with a sigh.
One more time.
Inhaling fully a deep breath in through the nose.
Hold it at the top.
Hold it.
Hold it and exhaling with a sigh.
Take a moment to honor yourself for the time you made to sit into stillness and to honor the past.
