We'll begin by taking a deep breath together,
In through the nose and out through the mouth.
Breathe in,
Hold,
And breathe out.
Continue to breathe slow and easy through your nose.
Bring your awareness fully onto your breath.
Become aware of the soft sounds your breath makes as it rolls in and out.
Notice the subtle ways your body moves as you breathe.
Become aware of the soft rise and fall of your stomach and chest with each breath.
You will soon begin to hear a soft bell being played.
When you hear the bell,
Use it as an opportunity to allow your mind to relax and clear a little bit further.
Bring your awareness to the top of your head.
As you breathe out,
Feel the relaxation melting down over you.
Bring your awareness onto your face.
Relax the muscles there.
Relax your forehead and around your eyes.
Relax your mouth and jaw.
Bring your awareness onto your neck and shoulders.
Allow them to relax and soften.
Bring your awareness onto your chest and upper back.
Breathe out tension and breathe in relaxation.
Bring your awareness to your stomach and lower back.
Let go of all tension here.
Just allow it all to melt and soften.
Bring your awareness onto your hips and allow them to relax.
Bring your awareness onto your legs and feet.
With each breath out,
Allow the relaxation to go further into you.
From the top of your head to the tips of your toes,
Allow yourself to soften and melt.
Breathe out all tension.
Feel the wave of relaxation and ease roll through you with each bell.
Bring your awareness fully back onto your breath.
As you breathe in,
Think in.
As you breathe out,
Think out.
Note each breath in and each breath out,
Following the breath in and out,
In and out.
Notice the fullness of the breath in and the lightness of the breath out.
As you follow your breath in and out,
Gently allow your breath to grow fuller and deeper.
And now relax and let go,
Letting your breath flow how it wants to.
Begin to take small pauses between each inhale and exhale.
Become aware of the stillness between the breath in and the breath out.
Notice the subtle sounds of the inhale and the exhale versus the silent pause in between.
Once again,
Allow your breath to flow how it wants to.
As you breathe in,
Think in.
And as you breathe out,
Think out.
We'll take another deep breath together.
Breathe in,
Hold,
And breathe out.
