Come into a comfortable position,
Either seated with the crown of your head rested directly above your tailbone,
Or perhaps lying on your back,
Either way making sure that you're comfortable and you can remain here for the next 10 minutes.
Just begin to observe the fact that you're breathing.
Just notice the ever-present inhale and exhale.
We'll just begin by taking a nice full deep breath in and long emptying breath out.
Inhale for 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
And now just letting go of the count of the breath.
Allow your breath to return back to its natural rhythm.
I'm going to take you through a very gentle body scan.
We're going to take our awareness to the different pulsations in the body.
If you can't feel the sensations that I described,
That's okay.
Just rest your awareness on the part of the body that I name.
Take your awareness to your toes,
To the outside edges and the tops of your toes and see if you can notice your pulse gently beating in your toes.
Now take your awareness to your ankles.
See if you can sense the beating of your pulse in your ankles.
Now take your awareness to the back of your knees.
Feeling,
Sensing the gentle beat of your pulse in the back of your knees.
Now taking your focus to your groin.
Just noticing if you can feel your pulse gently beating in the space around your groin.
Now take your awareness to your belly,
To your stomach.
See if you can sense your pulse beating gently in the space around your tummy.
Now travelling a little bit higher up to the solar plexus,
To that space just above the belly,
Just below the sternum.
Notice that pulsation and beating around your solar plexus.
Taking your awareness to your chest,
To the space around your heart.
Feeling or sensing that gentle beating.
Now sensing your armpits.
Can you notice that same pulsation and beating gently coursing through your armpits?
Now take your focus to the creases of your elbows.
Looking for that same pulsation,
That same gentle beating in the crease of your elbows.
Again,
If you don't sense the pulsation or beating that's totally okay.
Just bring your awareness to the different parts of your body.
Now take your awareness to the palms of your hands right through to the tips of your fingers.
Can you notice that gentle pulsation and beating in the palms of your hands and the tips of your fingers?
Now travelling back up the body to your neck and your throat.
Feeling that beating,
That pulsation in your neck and your throat.
Then the back and the top of your head.
Looking for that same pulsation,
That same beating of your pulse.
Now take your awareness to your face.
Can you find that same pulsation,
That same beating in your face?
Then travelling back down to the space around your heart,
Connecting back to the pulsation and the beating of your heart.
Inviting a couple of full deep breaths into that space.
At the end of your next outgoing breath,
Just very gently begin to open up your eyes.
And continuing on the rest of your day with a sense of presence and calm.
Namaste.
