Begin in a comfortable position,
Either lying on the floor or sitting upright,
Allowing yourself to be held.
Start to focus on each exhalation,
Allowing yourself to become heavier,
Resting more into the support below you.
Begin by relaxing the hands,
The arms,
The shoulders.
Soften the feet,
The legs,
The hips,
And glutes.
Relax any holding in the belly.
Relax the belly again.
Soften the chest and allow the throat to fill up the neck.
Imagine a warm washcloth resting on the face as you unhinge the jaw and allow the eyes to soften in the sockets.
Feel the steady rhythm of the breath.
Notice the sensations of breath entering and leaving the nostrils.
Become really curious about this one breath.
Notice the temperature,
The texture,
The shape of the breath,
And how it changes from the breath in to the breath out and the breath out to the breath in.
Then feel the sensations of breath in the throat.
Again,
Watch as one breath evolves into the next and sense the breath in the heart center.
As you inhale,
The rib cage expands outwards and as you exhale,
The rib cage contracts back through center.
Watch as one breath morphs into the next.
With your next inhalation,
Take your attention from the heart down into the belly and then exhale.
Again,
Bring your attention back up to the heart.
Inhale,
Feel the lungs press down as you drop your awareness down and exhale back to the heart center.
Again,
Inhale,
Feel the compression in the belly as the lungs press outwards and inhale back to the heart.
Stay with this one breath.
And as you feel the breath press down,
Also start to feel it press up into the shoulders.
Again,
Exhale back to heart center.
Inhale,
Feel the lungs press down and up and exhale back to the heart.
Keep staying with this one breath.
When the mind wants to wander,
Just notice that and then redirect your attention back to the sensations of breath.
Starting at the heart,
Inhaling to expand outwards and exhale to return back through center.
Now just start to notice any shifts in body and mind and heart simply from just noticing what you're doing all the time.
Carry that awareness of your breath with you as you slowly start to open your eyes and mindfully return to your day.
