Your spine is erect.
Your neck is straight.
Your eyes look straight forward.
Find yourself sitting comfortably.
Close your eyes.
Breathe in a calm way.
In through your nose and out through your nose.
Without any sound.
Feel the air dancing around your nostrils.
While inhaling,
Feel the air inflowing your nose.
Your nose cleanses the air and warms it.
Be slowly and gentle.
In and out.
Feel the air reaching your lungs.
From the lungs the oxygen continues its journey through your whole body.
Feel the oxygen flowing through your whole body to your fingertips and down to your toes.
Oxygen is food for new cells,
Oxygen is food for a clear mind.
Sense that by each inhalation new energy enters the body and by each exhalation you spread peace and strength.
By inhaling you receive energy,
By exhaling you spread peace and strength.
By inhaling you take up new energy strengthening body and mind.
Exhaling,
Spread peace and strength.
While inhaling new energy enters the body.
From the shoulders into your arms to the fingertips.
From your back to the buttocks.
From your shoulders via your breast down to your hips.
New energy flows through your legs,
The upper legs,
The knees,
Your lower legs to your toes.
From the shoulders to the hips.
Fresh,
New energy flows through your neck,
The back of your head,
Your crown,
Your face and gives your thoughts and mind more clarity and focus.
Exhaling you strengthen this energy and you spread peace and sobriety.
You breathe in new energy,
You breathe out peace and sobriety.
On the top of your crown there's an energy center,
A huge golden sun.
The sun sends out energy in the form of a ray reaching from your crown through your whole upper body to your hips.
Feel this energy nurturing your body,
Strengthening your mind.
By each inhalation this energy spreads.
By each exhalation this energy is being strengthened and gives you peace and calmness.
You breathe in new energy,
You breathe out peace and sobriety.
You breathe out peace and sobriety.
You breathe out peace and sobriety.
You breathe out peace and sobriety.
You breathe out peace and sobriety.
You breathe out peace and sobriety.
You breathe out peace and sobriety.
