Let's begin by taking a deep breath in through the nose,
Breathe all the way down to the stomach.
Hold for a moment,
Then slowly release the breath.
Again,
Take a slow breath in through the nose,
Pull it down deep into the body.
Hold for a moment,
Then slowly release the breath.
Good.
As you continue to inhale,
Imagine that you are breathing in calming energy.
And as you breathe out,
Imagine that you are releasing any pent-up tension.
And continue to breathe nice and slow as you listen to the sound of my voice.
We are going to take a moment right now to sit with ourselves.
A moment to focus on the body,
On the mind,
And really listen.
Become aware of the body in this moment.
How is it positioned?
Is it comfortable?
Or is something bothering it?
How does it feel?
Is it warm?
Cold?
Neutral?
What is touching the body right now?
What does the air feel like as it touches the skin of the body?
What do the clothes feel like lying against the body?
What does the weight feel like on the furniture that you're sitting or laying on?
What does the pressure feel like under your feet?
Now we will take a moment to focus on the breath.
Notice what the breath feels like against the skin as you breathe in.
What does it feel like as the lungs fill with air,
As the stomach expands,
As you hold for a moment,
And as you exhale?
Try this a few more times,
Focusing on the sensations in the body as the air moves through it.
As you inhale through the nose,
Fill the lungs,
Hold for a moment,
And slowly release the breath.
Very good.
Now focus on the body,
Starting with the head.
What does the head feel like in this moment?
We're not going to try to change the feeling,
But rather accept,
In this moment,
That is how the head feels.
And then we will continue on,
Moving the attention down to the neck.
What does the neck feel like?
And then shifting the focus to the shoulders.
Then moving the attention to the arms.
And then focusing for a moment on the hands.
And then bringing the attention around to the chest.
What does the chest feel like in this moment?
Then focusing for a moment on the back,
All up and down the back.
Before we shift our attention to the stomach,
What does the stomach feel like?
And then moving the focus to the hips.
Before we bring our attention to both legs.
And then focusing for a moment on the feet.
Noticing and accepting how each part of the body feels.
That's right.
Then we will take a moment to focus on the mind.
How does the mind feel?
What does it have to tell you or show you in this moment?
We continue to breathe slowly in and out as we spend a few moments focused on the mind.
Very good.
And finally,
We will spend a few moments focused on nothing at all.
Just being,
Just breathing.
A few moments in stillness.
And when you are ready,
You can simply open your eyes.
