So I invite you to find a comfortable position now on your seat or standing up or you can lie down.
Just make sure that you have a nice and straight spine.
And I invite you to close your eyes if that feels comfortable for you.
And place one hand on your chest and one hand on your belly.
And I would like to invite you to breathe with me.
We're going to breathe in a rhythm of five counts in and five counts out.
And you will notice as the breath turns at the top and at the bottom that there's a gentle natural pause.
So just allow the breath to gently flow in for five counts,
Take a gentle turn at the top and let the breath fall out for five counts.
Taking a gentle pause at the bottom and breathing in for five again.
Do this with me.
Whenever you're ready,
Breathing in two,
Three,
Four,
Five and out two,
Three,
Four,
Five.
In two,
Three,
Four,
Five and out two,
Three,
Four,
Five.
In two,
Three,
Four,
Five and out two,
Three,
Four,
Five.
In two,
Three,
Four,
Five and out two,
Three,
Four,
Five.
In two,
Three,
Four,
Five and out two,
Three,
Four,
Five.
In two,
Three,
Four,
Five and out two,
Three,
Four,
Five.
In two,
Three,
Four,
Five and out two,
Three,
Four,
Five.
And now see if you can continue this rhythm naturally.
Letting go of the counting but continuing to breathe in this rhythm of five and five.
Now recall a moment of deep appreciation,
Of gratitude or care.
This could be a moment with a loved one that filled your heart or a beautiful sunset or a scene in nature or perhaps a time when you felt truly grateful for something in your life.
Or if those feel difficult to access for you right now,
Just think about the simple pleasure of a warm drink or a delicious meal.
Or bring to mind the comfort of a cozy bed or the feeling of sunshine on your skin.
Or just gently scan your body for a pleasant,
Comfortable sensation and then rest your attention on how nice it feels.
And continue breathing in this rhythm of five counts in and five counts out.
As you breathe in this rhythm,
Allow yourself to really feel this positive emotion in your heart area.
And notice how this feeling spreads through your body with each breath.
And if your mind wanders,
Gently bring your attention back to both the breath and this feeling of appreciation.
And continue this practice for a few more minutes,
Breathing slowly while holding this positive feeling in your awareness.
And now gently letting go of the breath and of that sensation.
Wiggling your toes and your legs and your arms,
Your fingers,
Maybe stretching.
Just coming back into the room,
Back into your body.
And just whenever you're ready,
Just opening your eyes again.
And sitting up,
Moving,
Walking around or just closing the practice today.
And just noticing how you feel after this.
