Find yourself in a comfortable seated position,
Either cross-legged or your feet flat on the ground.
You can have your palms facing upwards to receive more energy or if you're in need of a bit more grounding,
Place your palms downward on your lap.
Take a few moments to get out any last-minute wiggles and fidgets.
Allow your body to be as comfortable as it can be.
And smile to yourself.
You've carved out this time just for you,
For your mind and your body.
We'll start off our practice by taking some nice big inhales through the nose and exhaling out through the mouth.
Every time we inhale we're taking in the clean,
Fresh,
Positive energy that the earth has to offer us.
And as we exhale we're releasing anything stale and stagnant that no longer serves us.
Inhaling through the nose and exhaling out through the mouth.
Take one more nice big deep inhale and exhale and allow your breathing to return back to its natural,
Normal rhythm.
Breath coming in through the nose and breath going out through the nose.
And feel the natural state of your breath.
We're not judging it.
We're not controlling it.
We're just allowing it to be your breath,
Just as it is.
Let's move our breath and our attention to do a body scan to notice where we're holding any tension or stress and allow it to let go.
Starting at the crown of your head and moving down and softening your forehead.
Unfurrowing your eyebrows and allowing all the teeny tiny muscles around your eyes that do so much work for us throughout the day to soften and release.
Allow your face to settle,
Unhinge your jaw,
And unclench your teeth.
Allow your shoulders to sink down to the earth and let your arms,
Hands,
And fingers be heavy in your lap.
Move your attention and your breath to your heart center and notice how that feels today.
If there's any tightness or stickiness,
Breathe into it and allow it to slowly fade away.
Moving down your torso and allowing your hips to soften,
Your seat,
And your thighs.
You're being completely supported,
So at this moment you have nothing to hold on to.
Relax your knees,
Your shins,
Your feet,
And your toes.
Feel whatever sensations are in the body.
We're just letting everything be.
I'm going to say a simple mantra and in your mind you'll repeat it back.
So hum.
So hum.
So hum.
Continue to repeat the mantra in your mind without moving your tongue or your lips.
If you notice yourself lost in thought,
It's okay.
All you do is come back to the mantra.
So hum.
So hum.
So hum.
So hum.
Feel the silence in between the repetitions of the mantra.
So hum.
So hum.
So hum.
So hum.
Don't resist the silence.
Allow yourself to move right into it.
So hum.
So hum.
So hum.
So hum.
So hum.
Allow the mantra to be as effortless as any other thought.
So hum.
So hum.
So hum.
So hum.
So hum.
So hum.
So hum.
So hum.
So hum.
So hum.
So hum.
So hum.
So hum.
So hum.
So hum.
So hum.
Keeping your eyes closed,
You can gently let go of the mantra.
Expand your breath to notice your body.
And gently wiggle your fingers and your toes.
Lengthen your spine.
And when you're ready,
Always in your own time,
You can open your eyes.
