Start by finding a comfortable seated position with your spine straight.
If you are seated on a chair,
Have your feet firmly planted on the ground.
Take a few deep breaths,
Inhaling through your nose and exhaling through your mouth.
Allow your breath to become slow and steady.
Eventually,
Maybe you can consider inhaling and exhaling through your nose.
As you inhale,
Imagine that you are breathing in fresh,
Energizing air.
Imagine this air filling your lungs with a sense of vitality and renewal.
As you exhale,
Imagine that you are releasing any stale air or tension that you might be holding onto.
Allow your breath to become deeper and more relaxed with each exhale.
Continue to breathe in this way,
Inhaling fresh energy and exhaling tension and stress.
Allow your breath to become slower and deeper with each cycle.
If your mind starts to wander,
Gently bring your attention back to your breath.
As you continue to breathe deeply,
Take a moment to notice where your mind drifts to when it wanders.
Does it go into the past?
Do you think about the things that have already happened?
The memories?
The yesterdays?
The should-haves and if-onlys?
Or does your mind wander into the future?
Into expectations,
Projections and to-do lists?
Allow yourself to acknowledge these observations without judgment or criticisms.
Just like how you have been coming back to your breath,
You can make a choice to always come back to the present.
Set the intention for today to stay grounded,
Stay present and enjoy the little moments of the day ahead with gratitude.
Finally,
Take a few deep breaths and allow yourself to bask in the sense of freshness and renewal that you have cultivated.
When you are ready,
Slowly open your eyes and take this sense of freshness and renewal with you into the rest of your day.
