Hello and welcome to today's session.
To start,
Please find a comfortable position either seated with your back straight or laying down on the ground.
Be comfortable in your own position,
Settle in.
Now we will start by turning your focus and your awareness towards your breath.
Feel your breath as you breathe in.
Observe it with your mind's eye,
Traveling from your nose down to your stomach.
Feel it traveling out as you exhale from your mouth.
Keep your awareness towards your breath,
Keep following it with your mind,
Noticing every sensation that comes with it.
Understanding how heavier you get,
The more you breathe out.
Feel your muscles relax with each exhale.
Feel your shoulders drop down and relax,
Get heavier and heavier.
With your next exhale,
Feel your jaw and cheeks muscles relax on your face.
Now your jaw to drop and relax down.
Notice how your muscles around your eyes will relax as well,
The small muscles on your forehead and face relaxes as you exhale.
Every time you breathe out,
Your body gets heavier and heavier into a state of relaxation.
Notice the depth of your breath and move to a slightly deeper inhales,
Just a little slighter than how you normally breathe.
Slow and long inhales in from your nose,
Sigh like relaxing long exhales from your stomach through your mouth as you relax deeper.
Notice that breath and every sensation that comes with it,
Follow it with your mind and observe it with curiosity.
Remember it's okay if your mind drift off,
Just catch yourself back and return to your breath.
When you're breathing,
You are present in the moment.
Now engage your senses with your breath and the present experience.
Now move your awareness towards your feet,
Notice any sensation,
Any feeling,
An itch or a tingling,
Warm or cold,
Just notice and observe the sensations and the feeling in your feet.
Move your awareness a little up towards your legs and your knees,
Notice the heaviness,
Notice the tingling or any sensation or feeling,
Notice the fabric of your pants around them or the floor touching them.
Move your awareness slightly up towards your thighs and around your thighs,
Notice any feeling or any sensation,
Allow this area to relax and let go and just observe and acknowledge these feelings in that area.
Move up to your hips and around your waist,
Notice any tingling or any feeling,
Feel the floor beneath you,
Supporting you in that area.
We will move slightly up to your stomach and around to your lower back,
Feel your stomach expanding as you breathe in,
Feel sensations around your skin,
A shirt around your skin and your stomach,
Notice any tension in your back,
Breathe it out and relax,
Let go of any tension around that area.
Just observe it and acknowledge those feelings.
Bring your attention up to your chest,
Feel it moving as you breathe with every breath how it comes up and contract coming down as you exhale,
Notice any sensation around your chest and upper back,
Observe it fully and let go of any tension around those areas as you breathe out letting it relax.
Observe that sensations very closely,
Move your awareness up to your neck,
Feel any sensations and tingling around your neck,
We always keep our tension and stress all stored in the neck area,
Allow that tension to be released,
Relax and let go,
Breathe it all out and observe the sensations in your neck as you relax slowly.
Move your attention up a little bit to your jaw and your cheeks,
Notice the sensations in the little muscles of your face and your head and your forehead,
Just observe that area for a moment and notice any sensations,
Feel the air as you exhale travelling between your lips and notice that feeling.
Now return your awareness towards your breath fully,
Focus your breath into your heart as if you are breathing from your heart,
Inhale feel your heart expanding,
Exhale feel the wind coming out of your heart,
Focus all your breath into your heart and out of your heart,
Take a moment to settle into that breath,
Feel it cleansing your heart as it comes in and as it goes out from your heart.
Now I want you to consider and notice one thing you are grateful for in your life,
Anything from your life that you are most grateful for could be your cats,
Your work,
Your brother and sister or any of your friends,
Could be anything.
Just notice that thought or that thing you are grateful for,
Just observe and notice how it makes you feel.
And now allow your mind to drift,
Visualize yourself sitting in the area,
Laying down watching the clouds in the sky passing by,
Those thoughts become those clouds,
Picture your thoughts and the way your mind think and every feeling and every idea as a cloud just passing by,
While you are laying down you are only observing these clouds passing by and so the thoughts in them.
Keep your mind with your breath,
Keep observing the way your breath feels,
Keep following your breath in and out as you are observing those clouds,
So do not engage with the thoughts,
Don't follow them,
Just observe and watch,
Watch them passing by as you keep on breathing.
Don't try hard to control yourself from drifting away from the thoughts,
Simply return your awareness to your breath and keep observing from a distance.
Notice where these thoughts has taken you from where you have started,
Notice the pattern they took and how these clouds passed randomly,
How far did they take you in time or in place,
Notice how it started and notice where it went all the way now,
Without your control how your mind drift naturally with the flow of thoughts.
Now take a deep long inhale fill your stomach from your nose and relaxing sigh like exhale from your stomach through your mouth,
Two more times deep inhale in,
Feel it filling your stomach,
Let it all out,
One last time,
Slowly return your awareness into the present moment and the place you are in,
Start by adding some movement to your physical body to return your awareness now,
Gentle movements in your toes and your fingers,
When you are ready you can open your eyes.
