Namaste.
Please make any final adjustments if you're sitting cross-legged or lying down.
Once you're comfortable,
Gently close your eyes,
Relaxing your forehead,
And let your jaw relax by unclenching it.
Take a deep breath in.
Try pulling the breath all the way down into your belly.
And exhaling slowly with control.
Take a moment and imagine yourself being more calm,
Peaceful,
And focused,
Similar to when you're on vacation.
As you visualize what it would feel like to be more relaxed,
Observe what you might be seeing.
Listen to what you might be hearing.
Listen to what you might be hearing.
And notice what you might be feeling.
That would allow you to be more calm,
Peaceful,
And focused.
As you imagine this,
Allow a feeling of tranquility to descend upon you.
You could give that tranquility a color that resonates with you,
So that each time you think of this color,
You will automatically feel a sense of calm wash over you.
For the next few breaths,
We will inhale in through the nostrils to the count of four.
And keeping the lips parted,
We will exhale out of the mouth slowly,
Aiming for a longer exhalation of at least five or six seconds.
This will switch the body to the parasympathetic nervous system and allow you to relax deeper into the breath.
Don't worry if it's challenging to begin with.
And remember,
We never learned to drive a car on the first day,
And so the breath is the same way.
A little regular practice will go a long way.
We'll start with ten calming breaths.
Let's begin together on your next incoming breath.
Slowly inhale deeply into the nostrils.
Exhale slowly out of the mouth.
Keep visualizing the colorful breath entering your body,
Calming each atom,
Molecule,
Nerve,
And tissue.
Notice any sensations arise.
And if you feel slightly sleepy,
That's fine too.
Resume your natural breath and observe how your mind feels.
Namaste.
