Sit in any comfortable meditative posture with your back straight,
Hands resting on your lap or knees.
The palms are facing up with the tip of the thumb touching the tip of the forefinger.
This is Dhyana Mudra.
Close your eyes.
Soon,
We will focus on the breath.
If your mind wanders at any time,
That's okay.
Just bring it back to focus on the sound of my voice.
Take a deep breath in.
Let a slow breath out.
Allow your breath to be natural.
Don't try to control it.
Relax the whole body from the head to toes.
Relax your head,
Your face.
Relax the neck.
Relax your shoulders,
Arms down through your elbows,
Wrists,
And hands.
Move your awareness to relax the upper back,
Middle back,
Lower back,
The whole spine.
Relax the chest and belly.
Let your entire torso be soft.
Relax your hips,
Thighs,
Knees,
Calves,
And shins.
Relax your ankles and feet.
Let the whole body relax.
Notice the silence and stillness.
Bring your awareness to the breath.
Feel the breath moving in and out of the belly.
As you inhale,
Notice how the belly expands.
Exhaling,
Let the belly relax.
Gently bring your attention to the tip of your nose.
Notice the air moving in and out of your nostrils.
As you inhale,
The air moving in feels a little cooler.
And as you exhale,
The air flowing out of the nostrils feels warm.
Continue to breathe naturally,
Focusing your awareness at the tip of your nose.
Feel the air moving in and out of your nostrils.
Slowly move your attention to the air traveling from your nose down through your windpipe.
Continue focusing on the windpipe as you inhale and exhale naturally.
Now notice the feeling of the air moving down into your lungs.
Be with your breath and notice how your lungs expand as you inhale.
As you exhale,
The lungs relax inward.
Concentrate on the movement of your lungs as you breathe.
Your mind is focused on your breathing.
Be here with your breath.
As you breathe,
Focus again on the movement of your lungs with each inhalation and exhalation.
Lungs expand as you inhale.
Relax as you exhale.
Continue to notice your breath moving in and out of your lungs.
Now slowly move your focus to the feeling of the air going through your windpipe.
Feel the breath moving in and out of your windpipe.
Bring your awareness again to the tip of your nose.
Notice the subtle movement of the air as you breathe in and out.
Feel the cool air as you inhale and the warmth of the breath as you exhale.
Notice your breath moving into your belly and chest.
The chest rises and your belly expands as you inhale.
As you exhale,
The belly and chest relax.
Continue to let your breath be natural,
Keeping your eyes closed.
Focus now on the whole body.
Become aware of your whole body sitting on the floor or mat.
Notice the sensations,
The feeling of the air temperature.
We will finish by chanting Aum Shanti.
Aum Shanti Shanti Shanti Slowly move your hands together and rubbing the palms quickly generate some heat.
Cover your eyes with your hands and then gently open the eyes,
Lowering the hands down.
Hari Aum.
