Begin by finding a comfortable seat,
Settling into your sit bones and growing tall through the spine,
Reaching up through the crown of the head and take a deep breath in through the nose all the way down to your belly button,
Expanding through the chest and releasing it out the mouth with a sigh.
Take another deep breath like this in through the nose down to the belly,
Expanding through the ribs and the chest and sighing out the mouth as you relax your shoulders down relax your face,
Still reaching tall through the crown of your head while relaxing into this posture and take one more deep breath in,
Hold it at the top and exhale,
Big sigh,
Relaxing just a little more,
Allowing your breath to soften however feels natural and just bringing awareness to your heart space,
Noticing how you feel here today,
If you're feeling tight or heavy here just allowing that to be,
Maybe placing a hand over your heart and with each breath in sending love to embrace this feeling and if your heart feels open already today just using the in-breath to expand this openness and just imagine the feeling of gratitude,
Not needing to connect it to words or thoughts but just the sensation in your heart,
Really allowing gratitude to permeate,
To expand into all areas of your body as a bright light,
Giving thanks for being alive today,
For the air in your lungs,
For this body that supports you every day.
If your hand isn't already on your heart,
Placing it there now and just breathing into all of these sensations and breathing out the nose and then just letting go,
Placing your hands palms up to the sky gently on your legs or your knees or in your lap and just noticing how you feel now from this space,
Taking a snapshot with your mind of how you feel,
Of how this energy feels in your body as a map to get back here throughout your day,
Taking another deep breath in to anchor in this practice and exhale,
Let it all go with a smile on your face,
Gently opening your eyes,
Being born again into this day.
May your day be full of love and peace and blessings.
Namaste.
