Good morning,
Go ahead and settle yourself into a nice comfortable position,
Sitting tall and upright,
Creating a strong and positive foundation for your practice.
Rest your hands on your lap,
And once you're seated and comfortably,
Close your eyes.
Now shift your gentle attention to your body,
Just taking a moment to notice how you feel,
Noticing your mood,
Your emotions,
And any thoughts that are present in your mind.
Just allow them to be there,
Just allow yourself to be here,
Just the way you are.
No wanting to change anything,
Just appreciating this time you're given for yourself before your day begins.
And as you rest here peacefully,
Shift your focus to your breath.
Begin to deepen that breath,
Breathing in and out of your nose.
Allow your belly to rise and fall gracefully with each breath,
Noticing how the belly expands when you inhale,
And then contracts again as you exhale.
Allow your shoulders to drop down and stay quiet and still,
And just allow your breath to become smoother and slower,
Gentle and soft.
And as your breath slows down,
So does your mind and body.
So just taking long deep breaths in,
And releasing the breath out slowly and gently.
Taking a deep breath in,
And breathing out slowly and gently.
Breathing in deeply,
Breathing out slowly.
And on your next inhale,
Notice any tendency to rush and let that go.
Continue breathing in calmly and slowly,
Allowing as much air to fill as it can in your body.
And then releasing that air out gently and with steady control.
And now we breathe in for a count of five,
Holding the breath for a count of five,
And releasing the breath for a count of seven.
Breathing in,
One,
Two,
Three,
Four,
Five.
Hold,
One,
Two,
Three,
Four,
Five.
And breathe out,
One,
Two,
Three,
Four,
Five,
Six,
Seven.
Now relax the breath,
Let go of counting.
Can you feel the calm and relaxation coursing through your body?
Shift your attention to the crown of your head,
Observing any thoughts.
Don't engage with them,
Just allow them to be.
And now take a deep breath in and direct it towards those thoughts.
And as you breathe out,
Allow all your thoughts to melt away and relax your mind.
Bringing your awareness to your body,
Noticing any pressure or tightness anywhere,
Any stiffness,
Any tension,
Any pain.
And with a deep breath in,
As you inhale,
Visualize yourself directing your breath towards those areas of tension and stiffness and pain,
Allowing them to relax even deeper,
Allowing your breath to wash away any anxiety or stress that you may be holding on to.
Find that tension or stress in your body and breathe,
Releasing all your worries with each inhale and exhale.
Keep your breath slow and natural,
Allowing that breath to relax every part of your body.
There's no stress,
There's no anxiety,
There's no worry.
You're ready to face the day.
You're feeling energized,
You're feeling changed and charged,
And you're ready.
Breathing in and breathing out.
Now begin to come back to your surroundings,
Feel your body,
Move your fingertips slowly.
Tune into any of the sounds around you and become aware of the essence in the air,
Feeling the close on your skin and taking as much time as you need to rest in this calm and stillness in your mind.
And whenever you're ready,
You can open your eyes and begin this gorgeous day ahead of you.
