Namaste.
Come into a comfortable seated posture.
Find the most comfortable position for yourself where your spine is upright,
Hands in the lap with palms facing up,
Right hand on top of left hand,
Eyes closed.
Just be aware of your whole body.
See that it is relaxed yet stable.
Make sure your abdomen is relaxed,
Shoulders pushed away from the neck but relaxed,
Neck relaxed.
See that your face is relaxed,
Whole body stable yet relaxed.
Now bring the focus between your eyebrows.
Keeping the focus on the eyebrow center,
Inhale deeply.
Exhale completely.
Now shift your attention to the breath.
Feel your breath,
Feel the inhalation and the exhalation.
Be aware as the breath comes in.
Be aware as the breath goes out.
Just keep your entire focus on the breath.
We are not controlling or regulating the breath,
Just observing,
Just feeling the natural flow of breath.
Feel the breath as it comes in and expand the lungs.
Feel when it goes out.
Feel the breathing process on your lungs.
Just feel your body.
Just observe your whole body.
Be aware of your surroundings.
Gently bring the focus on your eyebrow center.
Keeping the attention there,
Let's chant mantra om three times together.
Let's chant mantra om three times together.
Gently move your fingers,
Bring your palms together,
Rub them to each other.
Place your palms over your closed eyes.
Gently open your eyes completely.
Namaste.
