To start,
Please find a private,
Comfortable place to practice,
From where you won't be disturbed.
Sit or lie down,
Whichever you prefer.
Neither close your eyes,
Nor soften your gaze.
Place your hands on your chest,
Over your heart.
Become aware of the breath.
Just notice it.
Feel as the belly and ribcage expand on the inhale,
And contract on the exhale.
Now,
Breathing through the nose,
Start to extend the exhale slightly.
Whatever is comfortable for you.
Don't overdo it.
Slow,
Calm,
Relaxed exhales.
Feeling into the body.
Start to slow down the inhale,
To match the exhale.
Let's aim for about 4 to 7 second inhales and exhales,
Through the nose.
Whatever is comfortable for you.
Nice,
Relaxed jaw.
Tongue tip on the roof of the mouth,
Behind the teeth.
Steady rhythm here.
Bring awareness to your heart space.
Feel the weight and warmth of your hands.
The expansion of your chest on the inhale.
Let's begin today's loving kindness mantra.
Breathe in the message,
May I be loving.
Breathe out,
May I be kind.
Breathe in,
May I be grateful.
Breathe out,
May I be happy.
May I be loving.
May I be kind.
May I be grateful.
May I be happy.
Continue on at your own pace.
Matching mantra to breath.
Slow,
Deep,
Relaxed breathing.
May I be loving.
May I be kind.
May I be grateful.
May I be happy.
Feel your heart center expand.
Warmth filling the chest.
When you're ready,
Open your eyes and come back into the room.
Take a moment to notice the space around you.
See everything through fresh eyes.
Thank you for practicing with me today.
And shining your love out into the world.
Namaste.
