So,
Coming into your sitting posture,
Feeling connected to your seat,
Feet on the floor.
Feel the spine rising and then the shoulders are relaxed.
Bring your awareness to your mouth and jaw.
Make sure you're not clenching your jaw,
Slight openness.
The neck is long but soft.
Bring your attention to your eyes.
Not just closing the eyes here,
But softening the eyes.
Connect with this overall feeling in the body of being aligned,
Sitting very tall,
Yet at the same time the body is very relaxed,
As if it feels like cotton around that rising spine.
Now bring your attention to the breath.
On the inhale,
No need to control or manipulate,
Just breathing in through the nose and keep real fine attention on the exhalation,
As if you're just dissolving with the out-breath.
It's as if every out-breath you just relax just a very small amount more.
So,
Inhale,
Just be curious,
Just feel the body breathing.
On your exhale,
Just let it go,
Dissolving with the exhale.
You can breathe fully through the mouth here,
Almost with a very soft sigh,
Or do a start it off through the nose and finish off with a sigh through the mouth.
So,
It's just a feeling of riding that out-breath.
Any tension,
Any negative sensations or feelings or emotions,
It's as if they just ride the out-breath.
Let the exhales be long,
So there's absolutely nothing left to let go of,
And when you feel you're normally done with your exhale,
Exhale a little more.
Breathing in,
Be in the body,
Exhale,
Dissolve and release.
Bring your attention back now into the body,
How does the body feeling?
You can feel that any part of your body has gotten tense.
Once again,
Soften the back,
The shoulders are down,
Back and away,
The jaws relaxed,
The face is soft as if you just dissolve the self-image.
Now bring your attention back to the breath,
In this very simple way,
We inhale,
Just feel the body breathe,
And as we exhale,
We release,
We let go,
We dissolve with the out-breath,
Ride it out.
Recognizing any time during your day,
You need to connect with a feeling of calm,
Relaxation,
In a short period of time,
Bring the attention to that exhale,
And let that exhale go nice and long and relaxed and ride it out,
As I say,
Just dissolve in with the out-breath.
You can take that with you anytime,
Anywhere,
Throughout your day.
