Find yourself in a comfortable seated position.
Close your eyes.
Begin to relax the muscles between your eyebrows.
Notice your breath.
Notice if it is quick or slow,
Shallow or deep.
And slowly begin to take deeper inhales and deeper exhales.
While you're breathing deeply,
Relax your tongue from the roof of your mouth.
Relax your shoulders away from your ears.
Relax your stomach muscles,
Allowing your belly to relax freely.
Relax the muscles in your face.
Relax your hands all the way to your fingertips.
Relax your glutes.
Relax the tops and bottoms of your legs.
Relax your toes.
Let go of all the tension in your body.
Imagine a sense of peaceful calmness slowly wash through your body.
Your entire being is filled with peacefulness and calmness.
Every cell,
Every space.
Now feel that sense of peaceful calmness expand to fill the room.
And even further to fill the whole city.
Even the whole world filled with peacefulness and calmness.
Now focus your attention of the touch of your body on your seat.
Feel the qualities of the earth.
It is firm and solid.
Feel the earth's strength,
Heaviness and unshakable solidness.
Imagine the energy of the earth coming up from the ground.
Through your feet,
Up through your legs.
Through your body.
To your shoulders.
And all the way through your head.
Your entire body is filled with peace,
Calmness and the energy of the earth.
You are grounded,
Confident and peaceful.
Imagine now that you are on top of a mountaintop.
The highest mountain in the world.
Feel the texture of the ground.
It is made of earth and stone.
Unshakable,
Firm,
Solid.
You are anchored on this mountain with your body and in your mind.
Let that air flow in through your whole body,
Filling it with light,
Peace and calmness.
From the top of that mountain,
Look up at the sky.
It is blue,
Cloudless and perfectly clear.
All you can see in any direction is boundless,
Deep blue sky.
It is pure and empty.
As you look into the sky,
Feel your mind expanding and emptying into the vast open space.
Your mind is clear,
Empty and as vast as the sky.
Now bring your awareness back to your body.
Notice how you feel.
You are not looking for anything or expecting any change.
You are not looking for anything or expecting any change necessarily.
Just experience how you feel.
And when you are ready,
Bring your awareness to the touch of your body on your seat.
Bring your awareness into the muscles of your body.
Relax your shoulders from your ears.
Relax the space between your eyebrows.
Relax the muscles in your legs and in your hips.
And gently open your eyes.
Through your nose,
Take a deep inhale,
Filling up your belly and then your chest with air.
And through your mouth,
Sigh it out.
Breathe in,
Breathe out.
