Come into stillness,
Find a posture that is comfortable and at ease.
Sitting or lying down,
Relax the body and close the eyes.
Soften the muscles around your eyes,
Soften the muscles of the face.
Let your attention come inward.
Set aside your tasks and your activities of the day.
Be here,
Be present for your experience.
Feel your body connecting to the surface beneath you and notice the sensations that are present.
Scan the body and soften anywhere still holding on to tension.
Now notice the breath,
Inhaling through the nose or the mouth,
Feeling the ribs and the belly expand.
And notice your exhale as you release and let go.
There's no need to control the breath here,
Just notice as it is.
Maybe you mentally tell yourself,
Breathing in,
I calm the body.
Breathing out,
I calm my mind.
Breathing in,
I calm my body.
Breathing out,
I calm my mind.
Aware of your inhale,
Aware of your exhale.
Allow yourself to be here with this breath.
Be present and feel your body connecting to that space that's holding you.
Be here,
Breathe here.
Just observe the sensations you feel as you continue to breathe in and breathe out.
Aware of your inhale,
Aware of your exhale.
On your inhale breath,
Bring your hands to your heart.
Welcome yourself back to this space.
Until next time.
