Find a comfortable position.
Do a scan of the body and notice what you're holding today.
Start to soften here.
Release any loads that you're carrying.
Relaxing your hands and shoulders.
Relax your belly and chest and soften your face by imagining a warm washcloth resting on your face.
Take three intentional breaths.
Start by releasing all of your air.
Then inhale a long,
Slow,
Intentional breath in.
Exhale a long,
Slow,
Intentional breath out.
Again,
Inhale,
Fill your lungs up completely with air.
Exhale,
Slowly release it.
One more time.
Inhale a cleansing breath in.
Exhale a cleansing breath out.
Return to a neutral breath.
Start to feel the sensations of your breath entering and leaving your nostrils.
As you breathe in,
Sense the air entering your nose and going to the space between your eyebrows.
As you exhale,
Sense the air leaving the space between your eyebrows and exiting out through the nostrils.
Inhale,
Nose to eyebrows.
Exhale,
Eyebrows to nose.
With each breath out,
Feel your face soften.
Notice when and to where the mind wants to wander today.
And let that go with each breath out softening your face and resting back into this moment.
After your next inhalation,
Keep your attention resting on the space between your eyebrows and this third eye center.
With your next exhalation,
Sense your awareness going from the space between your eyebrows to the middle of your brain.
And as you inhale,
Awareness goes from midbrain to space between the eyebrows.
Exhale,
Eyebrows to midbrain.
Inhale,
Midbrain to eyebrow center.
After your next exhalation,
Keep your awareness in the midbrain.
Start to imagine a pearl-sized ball of light here.
And sense it's starting to expand so that the whole brain is being bathed in a healing ball of light.
Allow all the muscles in your face to soften as you allow yourself this gift of healing.
Then drop your awareness down into your heart center.
Feel the sensations of breath in the chest as you inhale since the ribcage expand outwards.
And as you exhale,
Sense it compress back to center.
Watch as this breath starts to unfold into the next and into the next.
Watch the pauses between the breaths.
With each breath out,
Feel your body become heavier,
Resting more into the points of contact it is making to whatever it's resting on.
With each breath in,
Sense your body become more spacious and lightweight.
Allow yourself to rest into this contradiction.
Instead of thinking about it,
Just stay with this breath as it unfolds into the next and the next.
Now begin to deepen each breath in,
Feeling a little bit more liveness and life return to your body.
Carry this practice with you as you slowly open your eyes and mindfully return to your day.
