Find a comfortable seated position for you.
Feel free to adjust when the comfort of that position changes.
Listen to your eyes.
Look in your spine and allow your shoulders to sink away from your ears.
In your own time,
Whenever you're ready,
Lower and soften your gaze or gently close your eyes.
Be right here,
Right now.
As other thoughts come,
Just allow them to pass.
Do not allow them to distract you from this moment.
Whenever you're ready,
Begin by focusing on your breath to help you to your quiet mind.
Feel the coolness of the air as you inhale through your nose.
As you exhale through your mouth,
Feel the warm air escape past your lips.
Inhale through your nose,
Exhale through your mouth.
Slow,
Steady,
Purposeful breaths.
In through your nose and out through your mouth.
Follow your own breath,
Breathing at your own pace for three cycles.
On your next inhale,
Focus on the number four.
Breathe in,
Four four.
Breathe out,
Four four.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe at your own pace for three cycles.
Breathe in,
Breathe out.
For this breath,
Add a pause for four between each breath.
Breathe in,
Four four.
Pause,
Four four.
Breathe out,
Four four.
Pause,
Four four.
Breathe in,
Pause,
Four four.
Breathe out,
Pause,
Four four.
Breathe in,
Pause,
Breathe out.
Pause.
Breathe at your own pace for three cycles.
Breathe in,
Pause,
Four four.
Breathe out,
Pause,
Four four.
Return to your slow,
Steady,
Purposeful breath.
In through your nose and out through your mouth.
In through your nose and out through your mouth.
In through your nose and out through your mouth.
Follow your own breath,
Breathing at your own pace for three cycles.
Breathe in,
Breathe out.
Now take a breath for the mind.
Take a breath for the spirit.
Take a breath for the body.
Namaste.
