Namaste.
Please make yourself comfortable in a position that will help you stay alert,
But also allow you to relax into your body without adding or creating more tension.
As you continue to breathe in,
I'd like to invite you to use your imagination and visualize breathing in a soft,
Gentle,
Healing energy.
And as you exhale,
Imagine your entire being glowing and radiating a calm,
Peaceful energy.
Namaste.
Allow your face,
Jaw,
Neck,
Chest,
Belly,
Torso,
Pelvic area,
All the way down to your legs to just relax.
And as you embrace the stillness,
Add a soft smile to your lips.
And know that your body is supported by the earth.
As you continue to settle into your body,
Please bring your awareness to your breath.
Namaste.
Namaste.
Immerse yourself in the intricacies of your breath.
You can do this by bringing your awareness to the breath as it enters and leaves your nostrils.
You can watch the full breath in its totality,
Perhaps giving the breath a color,
Just watching that flow of movement.
And at any point in time,
If you find suddenly that your mind wandered and noticed that your mind has wandered,
Applaud yourself.
You've noticed.
And there is no need for any criticism or judgment,
But rather a moment that allowed you to notice and then bring that awareness back to the breath.
Thank you.
Alternatively,
You can use words to direct your attention to the experience,
Keeping the focus on the words to a minimum,
But being keenly aware of the experience it evokes.
As you breathe in,
You can whisper softly in your mind,
In,
And as you breathe out,
You can whisper softly in your mind,
Out.
Or you can explore watching the rising and falling of your chest or belly and whisper softly in your mind,
Rising,
Falling.
Thank you.
.
.
.
Namaste.
