Coming onto my back.
Maybe you're laying down on your bed.
Or you're building that.
Finding a position that's comfortable for you.
Maybe you're laying down in Shavasan here.
With your legs extended out and your arms let a foldy-pad dig the angle to your body.
Maybe place a pillow under your head.
And under your knees if that's comfortable for you today.
And closing your eyes wherever you are.
So starting to notice the breath here.
So it feels okay for you today.
Maybe you notice the sound of your breath.
As you slightly constrict the airflow in your throat.
As you inhale and then slowly noticing the sound as you exhale.
Following that sound of the ocean.
As you breathe in and as you breathe out.
So noticing the tone of your thoughts.
And just observing them from a distance.
And slowly just letting your thoughts float away.
So so yeah and slowly begin to scan the body.
From my toes to the crown of our head.
Losing parts of your body that are touching the earth if you're on your mat or the bed if you're on your bed.
Maybe see both your heels or touching the air through the bed.
Maybe the back of your claws,
Your upper thighs,
The small of your back,
Your middle back.
Maybe your upper back,
Your shoulder blades,
The back of your forearm,
Your hands,
Your back of your hand,
The back of your hand.
And then come to notice the parts of your body that feel a little tense.
Maybe we part our lips,
Part our teeth,
So now we can unclench the jaw and feel the release in our temples.
Maybe rolling your shoulders away from the ears,
Slightly tucking your chin into the chest to lengthen the back of the neck.
Just noticing your breath.
Creating the mind in the process.
To allow ourselves to just rest.
And then slowly starting to deepen your breath here.
Just sense the breath begins to lift up.
And from there maybe wiggling your fingers and your toes and moving over to the right side,
The body coming in a fetal position taking a few breaths here from here we'll place the left palm on the mat,
Extend our left leg with your eyes still closed press your left hand into the mat to lift yourself up then slowly making our way into a comfortable seated position,
Sukhasana and then from here placing your left hand on the heart,
Right hand on the belly spine is straight,
Take an inhale and then slowly exhaling and from here we'll practice boxed breathing,
So inhale for four,
Hold for four,
Exhale for four,
And hold for four take a normal breath here,
Inhale and then slowly exhaling take an inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four two more times,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four last time here,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four and then gently coming back to your regular breathing thank you so much for spending some time with me and allowing me to guide you through this meditation namaste so so so so so so so so so
