So just beginning to find yourself in a comfortable seated position.
Beginning to move very slowly,
Bringing all of your awareness into your present space.
And whenever you're ready,
You can just begin to lower your eyes.
And if you're not comfortable lowering your eyes,
You can have a soft,
Steady gaze right ahead of you.
And I just want you to connect with your breath.
You're feeling the inhale as you breathe in.
The exhale as you breathe out.
Slowly beginning to soften the forehead.
Relaxing the face and the brows,
Even the space between your brows.
With every exhale just softening.
As you take another breath in,
I just want you to gently shrug your shoulders to your earlobes as you exhale out,
Dropping those shoulders down away from your ears.
Softening through your belly and your hips.
Allowing your legs to be heavy.
Your palms can be placed either on top of the knees or towards the edge of the thighs,
Whatever feels best for you.
And I just invite you to take three really deep breaths as deep as you can.
Inhaling in through your nose.
Opening the mouth and exhaling out.
And two more times at your own pace.
And then gently just allowing the breath to fall back into its own natural rhythm.
And just really beginning to feel the inhale as you bring it into the body,
The exhale as you breathe out.
As if you're riding a wave,
Riding the inhale in.
You're riding the exhale out.
Simply just feeling and sensing the movement of the breath as you bring it into the body and gently releasing it out.
Slowly moving your awareness to the tip of the nostrils.
And beginning to feel the breath at this very focused point.
Feeling the coolness of the air as you breathe in.
And then the warmth of the breath on the tip of the nostrils as you breathe out.
Just gently noticing the movement from cool to warm,
Warm back to cool as you breathe out.
And just leaving your awareness here right at the tip of the nostrils.
Noticing this temperature,
The movement in temperature,
Just for the next five breaths.
Once you reach the last breath in that cycle.
Slowly moving your awareness down to the belly.
As you breathe in,
You might notice the rise of the belly on the inhale.
The fall of the belly on the exhale.
And right now,
It's as if you're watching the navel rise and fall.
Just keeping your awareness here at your belly.
And for the next nine breaths,
Just witness the rise and fall of the navel with every inhale and every exhale.
If the mind continues to wander,
Feel free to bring a hand over the belly,
Perhaps the other hand over the other.
To keep your awareness there at the rise and the fall of the navel.
Noticing the placement of the shoulders if they've crept up as you exhale.
Pressing the shoulders down and going back to the rise and fall of the belly.
And truly just allowing the breath to be whatever it wants to be for you in this moment.
You're not altering the pace of the breath.
You're just allowing the body to be breathed in whatever way it sees fit.
Allowing the belly to rise and fill with air.
And allowing the belly to naturally fall effortlessly as you exhale.
Then as you reach the last cycle of breath,
Only if you choose,
You may place a hand over the heart.
You can place the other hand over the other.
Beginning to similarly feel the rise and fall of the chest as you're breathing in and out.
But also perhaps feeling the warmth of the hand over the heart as you're inhaling in.
As you inhale,
The chest rises,
But feeling the warmth.
It's as if you're breathing in that love from the hand,
That warmth directly into the heart center.
And then exhaling out.
And just for the next five breaths,
Just connecting with that warmth and that nurturing sensation from your hand over your heart.
Intentionally with the inhale receiving the love directly into the heart space.
And only if you wish for the last several breaths in this cycle,
You can gently allow a smile to come across the lips.
And further gratitude of receipt of this gift.
Symbol of kindness and love that you're giving to yourself today.
And when you reach the last cycle of breath,
Just allowing the hands to still rest over the heart.
And in a spirit of gratitude just beginning to breathe in gratefulness.
Into the heart center.
Perhaps thankful for this moment.
Thankful for this bit of pause you've given yourself today.
Thankful for the love that you're giving yourself in this moment.
Thankful for the body that's there for you to receive the love and the breath with every inhale and every exhale.
Thankful for the ability to feel life moving in and through your body intentionally in this moment.
And we say thank you.
For these last several breaths,
I'll allow you to internally go within,
Expressing your gratitude for whatever comes to the top of mind.
And then gently just resting your awareness just for the next moment in your heart space.
Reminding yourself there's nothing to do,
There's no expectation in this moment as we rest in our hearts.
It's okay just to be.
And then whenever you're ready on the next breath in,
I want you to begin to deepen the breath.
Taking very full inhales into the body.
You can extend and make long exhales out.
And with every breath,
Just beginning to bring your awareness back into the fullness of your body.
Back into your space.
Reminding yourself to be gentle with yourself.
Making any small movements that you feel necessary,
Moving the head from side to side,
Wiggling fingers and toes.
And then whenever you're ready.
Just gently blinking your eyes open if they were closed and welcome back to your space.
