First,
Gently adjust your sitting posture.
Let your head be upright and naturally suspended,
Your chest soft and relaxed,
Your shoulders level and at ease,
Your back straight yet comfortable.
Slowly close your eyes or keep them softly lowered.
Let your chin draw in slightly,
Allow your gaze to rest gently as if the eyes are observing the tip of the nose and the breath is observing the heart.
As you settle into this posture,
Quietly make an inner intention,
It can be a wish,
A prayer or a simple decision.
Silently tell yourself,
I am ready.
The moment you sit down like this,
Your whole being begins to enter a state of stillness.
Imagine yourself like a mountain,
Stable,
Unmoving,
Deeply grounded or like an ancient tree,
Its roots reaching far down into the earth.
From this moment on,
The changing winds of the world,
The ups and downs of life,
No longer disturb you.
Now we begin deep breathing.
Breathe in slowly,
Very gently.
Feel the air,
Thin and subtle,
Almost like a fine thread,
Drifting in from far away,
Entering softly through your nose and flowing into your body.
With this fresh breath,
The qualities of the world,
Health,
Joy,
Clarity,
Wisdom and peace enter you together with the air.
The breath is long,
Even and effortless.
Your body begins to feel full and nourished,
Like a flower that has been gently closed,
Now slowly beginning to open.
Petal by petal,
Your body softens and expands.
You feel lighter,
As if your whole being is gently lifting,
Like the hint of a smile.
As you inhale,
Be aware that this breath carries a clean,
Refreshing energy.
It flows into every cell,
Every pore,
Every part of your body.
Now slowly breathe out.
As you exhale,
Imagine that all negative emotions,
Tension,
Worry,
Illness,
Pain,
Fear are carried out of your body with the breath.
They leave gently,
Without force.
The exhalation remains long,
Smooth and natural.
As the breath leaves,
Your body feels like a flower slowly closing again,
Peacefully without effort.
Once again,
Breathe in deeply.
Let the breath feel like a delicate thread of air,
Travelling from a distant horizon,
Slowly entering your nose.
Your body again opens like a flower,
Softly unfolding.
This cool,
Refreshing energy fills every organ,
Every pore,
Every cell.
Each cell feels clear,
Full and luminous,
Like tiny drops of water,
Round,
Complete and shining.
Your body feels light,
Gently rising.
As you continue to breathe out,
Keep the breath smooth and unforced.
During the entire breathing process,
Do not rush,
Do not strain,
Do not try to control the breath.
Simply allow it to flow comfortably and naturally.
After several rounds of deep breathing,
Everything begins to quiet down.
The busy world,
The noise of the city,
Feels farther and farther away.
Your heartbeat slows,
Your pulse softens.
Your whole being settles.
Your mind becomes calm and spacious.
Scattered thoughts gently fade away.
Everything returns to stillness,
Like the surface of water becoming smooth again after waves have passed.
You gradually enter a state of deep stability.
Remain here,
Simply rest.
