Sit up straight and relax.
Loosen your jaw and tongue once again.
Close your eyes if you want.
Take a deep breath in and let go of all tensions.
As you exhale through your mouth,
Breath in again through your nose and exhale with a sigh through your mouth.
Now release your breath and focus on your body.
What do you feel in your body?
Tingling,
Cold,
Warmth,
Pressure.
Focus on what you feel at the hairline on your head.
Move your observation deeper to your forehead,
To your nose and neck.
Go down to your shoulders,
To your chest,
To your abdomen,
To your back,
To your arms,
To your hands,
To your thighs and calves and then down to your feet.
Focus now on your breathing.
Where do you feel it as you inhale?
Maybe on your upper lip?
Focus on how your breath moves through your body.
Do you feel your belly rise and fall?
Do you feel the pause between the breath?
And do you feel the warm air leaving your nostrils?
Concentrate of your breathing.
Perhaps you have a monkey mind and drift into thoughts of the past and future.
Notice this and refocus on the exercise.
Where do you feel your breath?
How does the breath move through your body?
Do you feel your belly rise and fall?
If you want you can put one hand on your belly and one hand to your chest where your heart is sitting.
Concentrate on the breath.
Do you feel the cold air by inhaling?
Focus on the breath sway through your body.
Focus on the pause in between and the exhaling.
Now take a deep breath in and out and once again.
Now take a deep breath in and out.
Slowly open your eyes and bring both hands together in a prayer position as the yogis say Om Namaste.
Thank you for this small meditation.
