Find yourself a comfortable way to sit or lie down.
Let your hands rest on your belly for a moment.
Feeling the belly rising with the inhalation of your breath.
And coming down with the exhalation.
And breathe deeply in through the nose,
All the way into the belly.
And completely exhale through the mouth.
Repeat for a couple of times.
Deep gentle breaths.
And let your breath go on by itself.
Let your hands rest on your thighs,
Maybe down by the side of your body.
Feel the parts of your body that are in contact with the floor.
Use your legs and feet,
Your hips and your bottom.
The lower back and the upper back.
Arms and elbows.
Notice your hands.
The palms of your hands.
And all your fingers,
All the way out into your fingertips.
Notice the belly rising up and coming down with your breath.
The chest,
The throat and neck.
Back of your head,
Top of your head.
Notice your face.
Let the muscles around your eyes be soft.
Your forehead be soft.
Relax your jaw.
Maybe there can be a tiny space between your teeth.
And allow there to be a gentle smile upon your lips.
Allow yourself to smile gently with your whole face.
Notice how this gentle smile of kindness affects you.
Notice if you feel or sense anything in your body,
Your thoughts,
Your emotions.
Let this smile expand into your whole body,
Your whole being.
Like you're smiling into yourself.
Smiling into all your cells.
You're smiling with the breath.
Gently,
Without forcing anything.
With this smile,
You can allow yourself to feel kindness,
Acceptance,
Gratitude,
Love to your body,
To your thoughts,
To your emotions,
To your whole being,
To the moment.
It's your whole life.
I invite you to breathe deeply,
Three times now.
Smiling the kindness,
The inner smile,
In and out.
Let this smile expand into your whole body,
Your whole being.
And with this smile,
Allow yourself to feel loved,
To feel love.
Just allowing,
Not forcing.
Allow yourself to feel gratitude,
To be gratitude.
Allow yourself to feel peace and at ease.
No matter the circumstances in your life.
No matter.
Allow yourself to rest.
In the silence,
For the next minutes.
Being with what is alive inside of you.
The liveness of the moment.
I invite you to breathe deeply,
Three times.
Feel your hands,
Fingertips,
Legs in your feet.
And if you want to,
You can slowly open your eyes.
Maybe you just feel like enjoying the silence a little longer.
And remember that the presence of you,
Beyond your thoughts,
Beyond all the temporary that comes and goes within you,
Presence that you simply are,
Can stay with you throughout the day.
So thank you for joining me.
Namaste.
