Find yourself in a comfortable seat.
This could be on a chair,
Or on the floor,
Or with your back against a wall.
Settle in.
Feel your sit bones shifting,
Finding a space and shape that feels good.
Become aware of your hands,
And let them float to a position that feels natural and comfortable for you.
This could mean bringing them to your lap,
Or allowing them to rest on your knees.
You may wish to take a mudra here with your fingers,
Or simply keep your palms open facing up.
Starting from your tailbone,
Become more aware of your posture,
And make personal adjustments so you can sit tall and breathe freely.
Keep a slight tuck of your chin and gaze over the tip of your nose,
Or close your eyes.
Take a moment on your own now.
Bring your focus to how you feel.
Whatever comes up for you,
Simply breathe through it,
Allowing it to pass,
To change,
To move,
To evolve.
Now bring your focus to the very tip of your nose,
And note the temperature of air as it enters your nostrils.
Whether it's warm,
Cold,
Is it humid,
Or dry.
Notice how the air passes in through your nose on your inhales,
And it expands your body.
Your chest lifts,
Your shoulders widen,
Your lungs fill.
And now,
Notice how your body contracts on your exhales.
Your shoulders relax,
Your chest and belly lower.
Focus on that for a few more breaths on your own,
Letting the air flow at your own pace.
Inhale,
Expand,
Grow big.
Exhale,
Contract,
Relax.
Inhale,
Take in fresh air.
Exhale,
Release stale energy.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
Bring your attention now to the depth of your breath,
And see if you can elongate your inhales and exhales.
Aim for about four counts.
Four counts in,
Three,
Two,
One.
Four counts out,
Three,
Two,
One.
Four counts in,
Three,
Two,
One.
Four counts out,
Three,
Two,
One.
Four counts in,
Three,
Two,
One.
Four counts out,
Three,
Two,
One.
Breathe on your own for a few moments.
This time around,
Hold your breath at the top.
Take one regular breath to prepare.
Then,
Inhale deeply,
Three,
Two,
One.
Hold it here,
Three,
Two,
One.
Exhale fully,
Three,
Two,
One.
Inhale deeply,
Three,
Two,
One.
Hold it at the top,
Three,
Two,
One.
Exhale,
Three,
Two,
One.
Inhale,
Three,
Two,
One.
Hold it,
Three,
Two,
One.
Exhale fully,
Three,
Two,
One.
Hold it at the top,
Three,
Two,
One.
Breathe normally now for a few breaths.
Noticing how you feel,
What sensations are running through your body,
And what you're experiencing.
Now,
Guide your attention to your arms and hands.
Touch each finger to your thumb,
One by one.
Index finger to thumb,
Then middle finger.
Then ring finger,
Then pinky finger.
Now,
Rock your head from side to side,
Gently and slowly.
Take a deep breath in,
Fill up entirely.
Open mouth,
Exhale it out.
Take your right hand to your heart,
And your left hand to your belly.
Maybe let a smile appear on your face.
You are whole,
You are enough,
You are loved.
And when you are in your body,
You are home.
Open your eyes,
Lower your arms,
And breathe.
