Find a comfortable seated position for you.
Let the knee or spine and allow your shoulders to sink away from your ears.
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.
Relax your forehead,
The muscles around your eyes.
Relax your jaw.
On your next exhale,
Let your shoulders sink away from your ears and release any tension in your body.
Relax any tense muscles letting the tension melt away as you rest into your seat.
Follow your own breath,
Breathing at your own pace for three cycles.
On your next inhale,
Focus on the number four.
Breathe in for four.
Breathe out for four.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
On your next breath,
Breathe in for four,
Breathe out for five.
Breathe in.
Breathe out for five.
Breathe in.
Breathe out.
Breathe at your own pace for three cycles.
For this breath,
Give yourself additional time to exhale,
To stay with your quiet mind.
Breathe in for four.
Breathe out for six.
Breathe in.
Breathe out for six.
Breathe in.
Breathe out.
Breathe at your own pace for three cycles.
Breathe in.
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.
Breathe at your own pace for three cycles.
Now take a breath for the mind.
Take a breath for the spirit.
And take a breath for the body.
Namaste.
