Coming to a comfortable seated position,
Perhaps with crossed legs,
Leaning against a wall,
Or even laying flat on your back.
Just find a place that's really supportive and calming for you.
If you have one available,
You can also add a cushion under the sit bones.
Whatever position you choose,
Give yourself a moment to settle in.
Feel your shoulders draw down and back,
Opening up the chest and creating space around the heart.
Gently begin to close your eyes,
Finding stillness.
Let's begin by taking one big inhale and one big sigh on the exhale,
Letting go of your day.
Continue breathing with your natural breath,
Keeping your focus right here.
Following the inhales and following the exhales.
Let this soft breath guide you to a place of relaxation,
To center yourself and find ease in a stressful day.
Feel the belly fill up and expand on the inhale.
Feel the heat in your lungs on the exhale.
Become aware of the sensations in your body.
Maybe start to soften where you feel a bit of tension,
That could be unclenching the jaw,
Relaxing the muscles in the face.
Feeling your body sink into the ground from wherever you are.
We're going to inhale for the count of four and exhale for the count of four.
Exhale,
Let all of the breath out and on the inhale,
For a count of one,
Two,
Three,
Four.
Exhale,
Four,
Three,
Two,
One.
Inhale,
One,
Two,
Three,
Four.
Exhale,
Four,
Three,
Two,
One.
Inhale.
Exhale.
Inhale.
Exhale.
Follow the rhythm of your own breath.
Keep the length of your inhales even with the count of the exhales.
Continue breathing to this count of four.
Inhaling for one,
For two,
For three,
For four.
Exhale for four,
For three,
For two,
For one.
Inhale,
One,
Two,
Three,
Four.
Exhale,
Four,
Three,
Two,
One.
Inhale.
Exhale.
Continuing on your own.
Asking yourself,
What brings me to this practice today?
Perhaps you feel like you have a lot on your mind,
On your heart.
I invite you to sit with those thoughts and feelings.
Let them unfold,
But only for a moment.
Acknowledge that they're there.
Observe.
Watch the thoughts come and go without judgment.
And then come back to the present moment.
To right here.
Inhaling to relax.
And exhale to release any tension and feelings and thoughts that are no longer serving you.
Thank yourself and be proud for taking the time.
For giving yourself a break from all of the noise.
In uncertain times,
It's easy to feel consumed by anxiety.
But don't judge yourself or obsess over the contents of your thoughts.
With practice,
We can train our minds and switch perspectives by focusing on the present moment.
And remember that you can come back to this practice whenever you need it.
I hope you find a little bit of peace.
Namaste.
