Please find a comfortable seat or you may lay down.
Allow your body to find relaxation at this time.
Deep relaxation.
Completely relaxing.
Opening up the chest.
Opening up the heart.
Let's begin with a few long deep breaths together.
Exhale completely.
Inhale to begin.
Hold the breath in and relax.
Exhale,
Let it go.
Hold the breath out and relax.
Inhale in.
Hold.
Relax.
Relax a little more.
Exhale.
Squeeze the belly button in towards the ribcage.
Hold the breath out.
Quiet the mind.
Inhale in.
And hold.
Relax.
Exhale out.
Hold the breath out.
Gently return back to normal,
Breathing in and out through the nostrils.
Feeling the belly as it rises and falls with every breath.
Becoming more aware of the sensation of the breath in the body.
Being here,
Fully present and aware of your breath.
Elongating the breath,
Letting it flow in and out smoothly.
And allowing the mind to wander and thoughts to enter without any resistance.
And as soon as you become aware that there is a thought in the mind.
As soon as you become the observer of the thought,
How quickly can you let it float out with your exhalation returning back to the sensation of your breath.
Exhale in.
And hold.
And hold.
And hold.
And hold.
And hold.
