You In a comfortable seated position place the hands on the lap left on top of the right thumbs lightly touching close the eyes down soften the forehead take an inhalation through the nose and as you exhale do so through the mouth imagine you're trying to fog up a mirror draw the exhalation out as long as you comfortably can bring the lips together see if you can maintain that tone in the back of the throat inhaling and exhaling through the nose place the tip of the tongue where the teeth meet the roof of the mouth as you inhale allow the navel to expand pause before you exhale and draw the navel back in towards the spine observe the navel expanding as you inhale imagine the lower back and side waist are equally expanding take a moment to pause before each exhalation and as you begin to exhale gently draw the navel up and in towards the spine guide the shoulders down towards the hips let the in-breath descend from the crown of the head to the tailbone pause let the out-breath ascend from the tailbone to the crown of the head and take a moment to set an intention for the day just one word your intention might be love,
Patience,
Compassion,
Empathy,
Abundance,
Choosing something you need to provide into your body into your mind into your day begin to inhale your intention tip of the tongue is still placed where the teeth meet the roof of the mouth the jaw is soft though the throat is toned the inhalation descends from the crown of the head to the tailbone let the exhalation ascend from the tailbone to the crown of the head each time the mind wanders guide it back to your intention inhale your intention notice each breath subtly changing the posture the heart lifts and expands as you exhale while the shoulders soften down the spine the heart lifts and expands as you exhale while the shoulders soften down the spine the heart lifts and expands as you exhale while the shoulders soften down the spine continue to inhale your intention throughout the day Namaste
