Coming Home to Yourself Find yourself in a comfortable seat.
This could be on a chair,
On the floor,
Or on a pillow.
Or with your back up 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 to 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 focus to how you feel.
Maybe it's an emotion.
Maybe it's a physical sensation.
Whatever comes up for you,
Simply breathe through it.
Allowing it to pass,
To change,
To move,
To disappear,
To evolve.
Now,
Bring your attention 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 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 to expand,
Grow big.
And exhale to contract,
Relax.
Inhale,
Take in fresh air.
And exhale,
Release stale energy.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Now,
Bring your attention 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.
And four counts out.
Three,
Two,
One.
Four counts in.
Three,
Two,
One.
And four counts out.
Three,
Two,
One.
Four counts in.
Three,
Two,
One.
And four counts out.
Three,
Two,
One.
Breathe normally now.
This time around,
Hold your breath at the top.
Take a 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.
Three,
Two,
One.
Exhale fully.
Three,
Two,
One.
Inhale.
Three,
Two,
One.
Hold it.
Three,
Two,
One.
Three,
Two,
One.
Exhale fully.
Three,
Two,
One.
Breathe normally now,
Noticing how you feel and what your body is experiencing.
Now,
Guide your attention to your arms and hands.
Reach each finger to your thumb,
One by one.
Index finger to thumb,
Then middle,
Then ring,
Then pinky.
Continue breathing and tapping your fingers together.
Now,
Rock your head from side to side gently,
Slowly.
Deep breath in,
Fill up entirely.
Open mouth,
Exhale it out.
Now,
Take your right hand to your heart and 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.
