Sit comfortably.
Gently stretch your back and neck.
Close your eyes.
And take three deep and slow breaths.
Do not hold the breath.
Just breathe in deeply and slowly.
Breathe out slowly and deeply.
Get in tune with your breath.
Now gently drop all efforts at breathing and let your body breathe its natural breathing.
And you become an observer of the breath.
Just observe the cool air touching your nostrils.
Going up to the nose,
Throat and into the lungs.
Just observe the warm air going out from the lungs,
Throat,
Nose,
Touching your nostrils and into the universe.
Become a passive observer.
Keep as still as you can and when there are any disturbances in your body ignore them and gently attend to your breath.
Imagine a huge parking lot next to you where you can park your thoughts.
When any thoughts come to you gently park them in that parking lot.
You can attend to them later.
Come back to your breath,
Your natural breath.
Observe intently with all your five senses.
The cool air going in and the warm air going out.
Observe how your body is dancing to the rhythm of your breathing.
Is there any sound to the breathing?
Just observe.
Are there any smells,
Tastes?
Observe which nostril is more dominant.
Does it change?
Just observe your natural breath.
When any thoughts come to your mind gently move them to the parking lot and come back With all your five senses focus on the natural breath and observe.
Keeping as still as you can.
Not reacting to any pain or disturbance in your body.
Keeping as still as you can.
Not reacting to any thoughts that come to your mind.
Just park them in the parking lot and come back.
To pay attention to your breath,
Your natural breath.
Observe with a smile,
A gentle smile on your face.
Try not to make any body movements.
Just observe.
Just observe.
Your natural breath.
Observe the dance.
Your body is making to your breathing.
You are a silent observer of your breathing and the rhythmic dance of your body to your breath.
Now gently bring your awareness to the ground you are sitting on or the chair you are sitting on.
Feel the pressure of your body.
Take your awareness to your feet,
Your soles,
Your toes.
Feel the arch of the feet.
With an attitude of gratitude,
Thank your feet.
Move your awareness to your ankles and your knees.
Your thighs,
Your pelvic area.
And with an attitude of gratitude,
Thank them.
Your hands,
Your fingers,
Your forearms,
Your abdomen area.
Bring your awareness to your lower back.
Your chest area.
Your upper back.
Your shoulders,
Your neck and your entire face,
Your head.
Become aware of the room where you are sitting in with its familiar sounds and smells.
Become aware of your entire body.
And with an attitude of gratitude,
Mentally thank your body and gently open your eyes.
