To begin this practice,
Find a nice comfortable seat.
Sitting in a chair,
Sitting on the floor or a cushion.
Begin to position yourself so that you feel really natural and comfortable.
And most importantly,
You're sitting in a way where your spine is nice and tall.
Allow your eyes to close and begin to breathe in and out through your nose.
Start to establish a nice,
Smooth,
Relaxed breath rhythm.
And allow your awareness to travel from the root of your body all the way up the length of your spine to your crown,
And then from your crown back down to the root of your body.
Spend a few minutes becoming aware of this space,
Creating a really beautiful column of support,
Both energetically and physically,
From the root of your body up to your crown.
Allow your awareness to continue moving inward.
Begin to notice the effortless quality of your breath.
And each time you breathe out,
Sense that you're able to soften the way that you hold your body.
As you breathe in,
You feel a sense of nourishment,
Bringing in this new energy.
As you breathe out,
There's a release.
You're able to soften tension.
Your body is still without being rigid.
Your awareness continues moving inward.
Your breath and your body remain completely relaxed.
Gently allow your awareness to flow through your body,
Releasing and softening any tension,
Starting with all the muscles of your face.
Begin to release your forehead,
Your eyebrows,
Your cheeks,
And your jaw.
Relax your ears.
Release through your nose,
Your lips,
Your tongue,
Your chin.
All tension in your face is relaxed.
And soften through your throat and shoulders,
Down your arms,
Your chest and your ribcage,
All the way down through your abdomen to your hips and down your legs.
Each time you breathe out,
You're able to soften the way you hold your body.
And as you release tension,
You begin to connect to an experience of stillness.
At the core of your being is a perfect stillness.
And with each relaxed breath,
This stillness continues to arise.
So breathe into the stillness.
Notice how effortless your breathing is.
Each breath smooth and relaxed.
And it's through this stillness that you're able to connect to an experience of peace.
Even if it's the most tiniest amount.
Begin to look for and connect to that experience of peace.
You might start to feel a sense of peace in the space of your heart.
As you connect to that experience of peace,
Allow it to expand.
Each breath,
That feeling of peace in the heart begins to expand outward.
Little by little,
Gradually filling the entire space of your body.
And you start to sense a deep feeling of peacefulness throughout the entire space of your body.
Now you're welcome to stay here and continue your practice.
Breathing into stillness,
Feeling the expansive quality of peace through every cell of the body.
And if you're ready to close your practice,
You might like to bring your hands together at heart center.
Gently bow your head toward your heart.
Take a few more moments to enjoy the peace that you've cultivated through this short practice.
And then resolve to share this experience with those around you.
Allow the peace from your heart to expand outward into all areas of your life.
Now if you'd like,
You can rub your palms together.
And start to generate some nice warmth and heat into your palms.
Really rub the palms.
Get them nice and warm.
And then cover your eyes with your palms.
And allow that warmth to gently nourish the eyes.
And then as you're ready,
You can open your eyes and release your hands.
Aum.
Peace.
Peace.
Peace.
Namaste.
