Find a comfortable seated position and lengthen your spine Relax your legs on the earth Ground your seat Lengthen the crown of the head towards the sky And allow the shoulders to drop As you breathe in,
Notice the spine lengthening As you breathe out,
Your whole system relaxes As you breathe in,
Lengthen through the crown of the head,
The spine As you breathe out,
Relax the shoulders,
The back of your legs,
Your jaw The whole body relaxes on the earth without allowing the spine to collapse Bring your attention to the tip of your nose Find a smooth breath,
A continuous breath A nice smooth inhale into exhale Exhale into inhale Long deep breaths,
Continuous,
Smooth,
Elegant breathing Gentle Now let go of your deep breathing and allow your breath to be natural Allow your body to find its own comfortable rhythm to breathe Give yourself a moment for your body to find its own natural rhythm Allow the breath to be natural Notice how your body breathes in,
How your body breathes out Allow the breath to be natural If the mind wanders,
Gently invite it back to rest on your breath Your attention riding on your breath The breath flowing,
Your mind absorbed on the breath As you become still,
Your thoughts begin to settle in the bottom of the ocean And the water becomes still The ocean,
The water,
Your mind becomes clear The thoughts are settling in the bottom of your mind We tune in to the inner teacher now We connect to a deeper voice within We listen a little closer A little deeper in stillness We are receptive and open When we offer ourselves to this silence We connect to the source of life Allow the breath to move up your spine and out through your nose as you exhale Breathing into your body,
Moving the breath down your spine,
Into the tailbone As you exhale,
The breath moves up the spine and out through the nose And one more breath,
Embodying yourself,
Drawing the breath down your spine And exhaling,
The breath moves up your spine and out through your nose Feel yourself in your body Namaste
