Bring yourself into a comfortable position.
You might choose to lie down on your back with your legs as wide apart as you feel comfortable,
And your arms as far away from the body as you feel comfortable.
Or you might choose to sit upright with your legs crossed.
If you have a pillow nearby,
Place that pillow underneath your seat to support your cross-legged shape.
Whatever you choose,
Finding a shape that is comfortable and easy for you.
Give yourself permission now to relax by breathing deeply for the next few moments.
Start to soften your gaze.
If you feel comfortable,
Allow your eyelids to move downwards,
Floating softly over the eyeballs as the eyes close down.
And bringing your attention to how you feel in your body.
Notice now,
Is there tension,
Anxiety,
Stress?
What is happening for you today?
Bring your attention to the quality of your breathing without changing anything.
Just observe here the rise and the fall of your breath.
Noticing where the breath moves within your body as you inhale and exhale.
Notice the sound of your breath as you inhale through the nose and exhale through the nose.
Notice what movements occur throughout your body as you breathe in and out.
Let's take 10 deep breaths together.
We'll take these breaths in and out of the nose,
Inhaling for a count of three and exhaling for a count of three.
Let's begin.
Inhaling for three,
Two,
One.
Exhale for three,
Two,
One.
Inhale for three,
Two,
One.
Exhale for three,
Two,
One.
Inhale for three,
Two,
One.
Exhale for three,
Two,
One.
Inhale for three,
Two,
One.
Exhale for three,
Two,
One.
Inhale for three,
Two,
One.
Exhale for three,
Two,
One.
Inhale for three,
Two,
One.
Exhale for three,
Two,
One.
Inhale for three,
Two,
One.
Exhale for three,
Two,
One.
Inhale for three,
Two,
One.
Exhale for three,
Two,
One.
Inhale for three,
Two,
One.
Exhale for three,
Two,
One.
Last round,
Breathing in for three,
Two,
One.
And breathing out for three,
Two,
One.
Well done.
Feel welcome to take a big soft sigh out through the mouth on your last breath with me in today's practice.
Let's begin by inhaling through the nose.
And sigh it out through the mouth.
When you're ready,
Slowly bring your attention back to your body and your mind.
Notice how you feel both in your body and in your mind.
Take a last big breath in.
And out.
Gently begin to float open your eyes.
Well done.
