Good morning.
Let's start by taking a seat on the floor or lying down.
Close your eyes.
We'll start by taking a deep breath in through the nose and exhaling through the mouth.
Inhale two,
Three,
Four,
Five.
Hold two,
Three,
Four.
And exhale two,
Three,
Four,
Five.
Inhale and let it go.
Find awareness of your breath.
The total awareness of your breathing.
Notice the inhale and the exhale.
Breathe in and feel the belly expand with each inhale.
And as you exhale,
Feel the belly contract.
Breathe in.
And let it go.
Breathe in and feel the cold breath coming in through your nostrils and filling your lungs.
And as you breathe out,
Feel the warm breath from your mouth.
Feel your lungs deflate.
Find a feeling of heaviness in your body.
Feel that heaviness.
Feel each part of your body,
Your toes to the top of your head,
Becoming heavier.
You're so heavy that you sink into the floor.
Feel that awareness.
Be in that heaviness.
Feel that heaviness.
Breathe in.
And let it go.
Now become aware of the lightness in your body.
Find that lightness in every part of your body,
From the top of your head to the tips of your toes.
Every part of your body is light,
Weightless.
Your body becomes so light it might float off the floor.
Be aware of this lightness.
Feel this lightness.
Enjoy this lightness.
And now find the feeling of being cold.
Feel that sensation of being chilled.
Imagine facing the icy cold of winter,
Of walking on a slab of ice.
Your feet are cold.
Your bones are cold.
And your body is cold.
Be aware of that feeling of coldness.
Feel the cold.
Breathe in.
And let it go.
Now feel the heat in your body.
Experience that heat all over your body,
From your head to your toe.
Imagine a hot,
Humid day.
No wind,
The sun beating on your skin.
Imagine sitting in a sauna,
Warm steam rising and filling the air with heat.
Be hot.
Feel that heat.
Be aware of that heat.
Breathe in.
And let it go.
Now bring in the feeling of pleasure.
And completely submerge yourself in pleasure.
Relive any past experience of pleasure,
Either physical or mental.
Be in that moment.
Feel the pleasure.
Be aware of that pleasure.
Enjoy that pleasure.
And now come back to your breath.
Breathe in.
And let it go.
Breathe in.
And exhale.
Notice the calmness of your breath.
The evenness of your breath.
The inhale.
The exhale.
Now gently open your eyes.
Have a beautiful rest of day.
From my heart to yours.
Namaste.
