Welcome.
Let's start by finding a nice and comfortable position in a soothing quiet place.
Make sure you can be alone and uninterrupted for this practice.
So sit comfortably either on a chair,
On a cushion,
Or the floor.
Begin to slow down your body.
Roll your shoulders back gently and keep them down and away from your ears.
Tilt your head ever so slightly and allow the spine to be uplifted here,
Opening up the front of the body,
Creating more space in the neck.
Rest your hands in your lap or you can place them on your knees.
And once you've found a comfortable posture,
Gently close your eyes.
Now let's begin by taking a few calming and relaxing breaths.
Breathing in through the nose and breathing out through the mouth.
So breathing in through the nose and breathing out from the mouth.
If any thoughts or feelings arise here,
That's okay.
Just allow them to roll off you gently.
Allow those distractions to melt away.
Simply focus on your breath.
Taking a deep breath in through the nose,
Filling the belly and the chest,
And then releasing the air back slowly through the mouth.
Breathing in deeply into your belly and chest.
Feel them expand and breathing out through the mouth.
And as you continue to breathe here,
Just take a moment to notice how you feel.
Notice your mood.
Notice your thoughts.
Notice any physical sensations in the body.
Simply observe anything that is present for you in this moment.
Continue to observe without judging your experience.
Things may come up and without labeling your experience as good or bad,
Positive or negative,
Just be gentle with yourself and whatever is present for you.
Anything you experience is perfectly fine.
Even the distractions are all part of the process.
It's okay to be distracted.
What's really important is noticing the moment your thoughts have strayed and then return your attention back to the feeling of your breath.
Take a couple of moments to really sink into your present time awareness.
Breathing in through the nose and out through the mouth without any judgment,
Without any rushing,
And without any frustration.
Simply breathing deeply and letting go of all that you would like to set free.
Any troubling thoughts,
Discomfort,
Or stress.
Anything that has been weighing you down.
Just set the intention to let go of the worries with every exhale.
Breathing in peace and relaxation and breathing out stress and tension.
So just really connecting with your intention here to be fully present.
Not thinking about the past or the future.
Just connecting with the body and the breath.
Breathing in through the nose,
Filling your belly and lungs,
And out through your mouth.
Feeling all the tension release.
Feel your muscles relax.
Be here fully.
Be present and aware.
As this practice comes to an end,
Begin to return to your surroundings.
Allow the breath to be soft and natural.
Notice any sounds around you.
Notice any sensations.
Notice the surface breath in your body.
You can stay here as long as you wish or you can gently open your eyes.
Thank you for your presence today.
