Namaste.
Please make yourself absolutely comfortable.
Allowing your body to relax and making any adjustments.
So that you can bring yourself into a place of stillness.
Once you feel ready,
We'll start by taking a few deep breaths in through the nostrils,
Exhaling out from the mouth.
So just breathing in deeply and breathing out slowly.
Allowing all the tension of the day to release with each exhalation.
And allowing you to breathe in a sense of calm,
A sense of peace and a sense of relaxation.
I'd like to now invite you to place your right hand on your belly and your left on your chest.
And then we'll continue to take two or three more deep breaths into the body.
This time really focus on where you can feel the movement of the chest and the belly each time your breath flows.
As you breathe in,
Really feeling the incoming breath.
And as you exhale,
Really connecting with the outgoing breath.
Whenever you feel comfortable,
Just resume your breath in its natural rhythm.
You can keep your arms either still on the chest or the belly or you can just allow your hands to rest next to your body.
As you allow your body to breathe on its own,
We're going to use the breath as the anchor point.
So whenever your mind wanders and you've noticed that.
Gently bring your awareness back to either the rise and fall of your chest or your belly.
So as you continue to breathe,
Just notice where you feel the breath most clearly.
And any physical sensations that you might notice with each breath.
You may notice the rise and fall of the belly and the chest.
With each breath in and out.
You may notice the rib cage expanding and relaxing.
On each breath in and out.
You might also be aware of the air passing in and out at the entrance of your nostrils.
So take a few seconds to just choose one spot where you feel your breath most clearly.
And allow this to be your anchor point.
The point where you return to.
A point that keeps you grounded to the present moment.
Once you have chosen a spot as your anchor point.
Do cultivate some curiosity about what the breath feels like in that location.
One you don't feel the flow of breath,
Say in your aura towards the maya 흐 and your negative omph or your expectation from your mind.
Eventually,
You'll notice that your mind has wandered off.
And when that happens,
Just gently bring your attention back to your anchor point.
So that you can reconnect with your breath.
Feeling the incoming breath.
And the outgoing breath.
And now on each exhalation,
You can use that moment to let go of any tension or stress.
Whenever you breathe out,
Allow yourself to be more relaxed.
And as you breathe in,
Feel yourself becoming more and more calm and peaceful.
And as you breathe out,
Allow yourself to be more and more relaxed.
And as you breathe in,
Allow yourself to be more and more relaxed.
And each time you return your awareness to your breath,
Allow your mind to just relax deeper and deeper.
By not interacting with the thoughts,
By just allowing them to pass by.
And as you breathe in,
Allow yourself to be more and more relaxed.
Namaste.
