You can begin by getting in a comfortable seated position.
Whatever this means for you,
Find a comfortable way to sit.
Perhaps that's in a chair,
Maybe it's sitting on the ground with your legs crossed.
Find any way to sit that feels comfortable for you.
Make sure that you are sitting so that your back is straight and tall,
Like you are sitting like you are a mountain or like you are the most awesome person in the world because you are.
And then once you're seated,
Find a resting place for your hands.
Perhaps this is on your legs,
Perhaps your fingers are holding each other and your hands are in your lap.
Any comfortable place for your hands to rest.
And then when you're ready,
Take a few deep breaths.
A few deep breaths,
Breathing in all the way and see if you can bring the air to your belly.
See if you can fill up your belly with air like it is a balloon.
Full deep breaths in,
Breathing in the air,
Filling up your belly and then out,
Sending the air back out.
With each breath that you take,
Allow yourself to relax into where you are sitting just a little bit more.
And then when you're ready,
Let your eyes close.
And now that your eyes are closed,
Imagine that you are sitting in a beautiful field filled with grass and some flowers and it feels soft and cozy and warm and the sun is shining just bright enough.
And up above you,
There are clouds,
White,
Fluffy,
Cute clouds that you can see.
And imagine that you are sitting there in this field and you feel safe and you feel warm and you see these clouds passing by.
And take a deep breath.
Just notice these clouds pass by.
And just watch them.
And imagine that with each breath that you take,
Air is pushing these clouds gently by.
You don't need to force them by.
They will pass all on their own.
The air gently moves them along.
And now in your body or in your mind,
There might be a thought or a feeling that really makes you wanna move or open your eyes.
Just notice that.
The way an explorer might notice something on a walk.
Just notice that as if it were a cloud in the sky and see if you can allow yourself to stay sitting like a statue with your eyes closed and see if you can still imagine those clouds.
Imagine the green grass that you're sitting on and imagine those clouds that are passing by.
And if you start to think about something else,
That's okay.
That's what our minds do.
Just imagine that that something else is just another cloud and you can sit totally still in a safe and calm way and just watch that cloud pass by.
And with each breath and with each cloud that passes by,
You feel a little bit more relaxed.
And now imagine that you are saying goodbye to the clouds as you take one more full,
Deep breath in your belly.
And you breathe out and then allow your eyes to open.
