Finding a comfortable position,
It could be seated or lying down,
Just allowing the body to sink fully into what is holding it below.
Allow the spine to lengthen and reach.
Relax the shoulders and let the eyes gaze downward or you may fully close the eyelids.
Begin by taking a few slow deep breaths.
Allow the breaths to be even.
Allow them to center your body.
As you inhale slowly through the nose,
See if you can notice the lungs and the belly expanding.
And as you exhale through the mouth,
Allow any tension or tightness to be released.
See if you can extend the exhales slightly longer than the inhales.
Now begin to shift your attention to the natural breath rhythm,
Just allowing the breath to return to its easy natural pace.
Notice the sensation of the breath as it enters and leaves the nostrils or the mouth.
Can you feel any coolness on the inhale and a warmth on the exhale?
Just notice the sensation as you feel them.
Continuing to breathe in this manner,
Bringing your attention back to the breath whenever the mind begins to wander.
Rather than trying to clear the mind of thoughts,
Allow the thoughts to float around knowing that they will be there when you are finished with your meditation.
Allow them to flow,
Perhaps to even float above you or to wisp away in the air if they don't serve you in this moment.
Just keep bringing your attention back to the natural breath sensation.
You may want to put a hand on your belly or your chest to emphasize the movement that the breath creates inside the body.
Now begin to allow any tension to drip away from the face,
The forehead,
The jaw,
Releasing the creases around the eyes,
Perhaps loosening the jawline,
Letting the teeth part slightly and allowing the tongue to relax inside the mouth.
Feel the pull of gravity as it holds your entire body.
Imagine each exhale is cleansing and releasing tension or anxiety.
Let this breath flow through the hips,
The legs,
And all the way out through the feet.
Now begin to slowly count your breaths,
Counting each inhale and each exhale as one.
Perhaps counting back from the number seven,
Starting with inhale seven,
Exhale seven,
Moving to inhale six,
Exhale six.
If your mind wanders,
Gently bring your attention back to the breath without judgment.
Now continue counting down on your own until you reach zero.
Now imagining that your next exhale releases any additional stress or tension or anxiety from the entire body.
Begin to take a deeper breath,
Filling the lungs completely,
Then releasing a long,
Slow exhale,
Eliminating any last bit of tension or stress.
Allow the eyes to slowly open,
Taking in all that surrounds you,
Perhaps noticing any sounds or sensations in the room you are in,
Wiggling the fingers and toes,
Fully expressing your gratitude to yourself for taking time to practice mindfulness today.
Namaste.
