Finding a comfortable seat,
You can close your eyes or lower your gaze,
Bring one hand to your heart and the other hand to the earth.
Draw a deep inhale through your nose and let it go through your mouth.
Again,
Breathing in and releasing.
On the next breath,
Feel the heart expand into your palm and then let it go.
On the next inhale,
Breathing to a count of four,
Two,
Three,
Four,
And then exhaling to a count of six,
Two,
Three,
Four,
Five,
Six.
Inhaling,
Two,
Three,
Four,
And exhaling,
Two,
Three,
Four,
Five,
Six.
Inhaling,
Two,
Three,
Four,
Exhaling,
Two,
Three,
Four,
Five,
Six.
Inhaling,
Two,
Three,
Four,
Exhaling,
Two,
Three,
Four,
Five,
And six.
Breathing in,
Two,
Three,
Four,
Breathing out,
Two,
Three,
Four,
Six.
Continuing on,
Breathing in,
Breathing out,
Breathing in,
Breathing out,
Breathing in,
Breathing out.
Continuing on your own,
Four breaths in and six breaths out.
Feeling the chest expand into the palms on the inhale and then soften on the exhale.
If at any point you become distracted or lose count,
Start again from the beginning of the inhale.
Come through one more full round and then resuming normal breath,
Keeping the inhale slow and steady and the exhale long and deep.
When you come to your next exhale,
Repeat to yourself,
I have everything I need in this moment.
I have everything I need in this moment.
I have everything I need in this moment.
Continue to repeat this mantra to yourself,
Maintaining slow,
Steady breath.
When you're ready to come out of the practice,
You can gently open the eyes,
Taking in the world around you and remembering you have everything you need in this moment.
