So please make yourself comfortable.
Find your comfortable position.
You can sit on the floor or on the chair.
If required you may use cushions or blanket something under your hips.
Make yourself comfortable.
Keep your spine straight.
In is slightly dropped to making back of the neck long.
And take a deep breath in.
As you breathe out relax your body and gently close your eyes.
Take easy and relaxed breaths.
Breathe in your belly.
Your belly comes out.
Breathe out.
Your belly goes in.
Your breath is normal.
Bring your focus inwards and feel your body is still.
There is no movement.
Your hands are resting on your legs.
Your eyes are softly and gently closed.
Relax your body and bring your awareness to your feet and feel the sensations.
Relax your both feet.
Relax your legs.
Relax your ankles.
Relax your calf muscles.
Relax your knees and your thighs.
Relax your hips and feel your legs are relaxed and let them rest in a comfortable position.
Bring your awareness to your pelvis.
Relax your pelvis.
Relax your stomach.
Your belly.
Relax your belly completely.
Breathe in.
Slowly bring your awareness to your base of the spine and feel the sensations in your spine.
Shift your awareness from bottom to top of the spine,
Vertebra by vertebra.
Feel the sensations.
Relax your spine completely.
Relax your back.
Keeping your spine long and straight.
Bring your awareness to your chest and relax your chest.
Relax.
Come more deeper and feel your heartbeats.
Relax your heartbeats,
The rhythm of your heartbeats.
Relax.
Slowly bring your awareness to your shoulders and relax your shoulders.
Release all the stress,
Tension.
Let them relax more and even more.
Your both shoulders are relaxed.
Bring your awareness to your hands and feel the sensations on your fingertips,
Your palms and relax them.
Relax your both hands and let them rest on your knees or thighs.
Relax.
Your both arms completely.
Relax.
Slowly bring your awareness to your neck.
Relax your neck muscles,
Your throat region.
Relax your vocal cord.
Relax.
Slowly bring your awareness to your head and relax your head,
Your entire head.
Relax and relax.
Relax your face muscles,
Your forehead,
Your eyes,
Eyebrows,
Your cheeks,
Chin,
Lips.
Your face muscles are completely relaxed.
Gentle smile on your face.
Scan your body from top to the bottom and bottom to the top and feel your entire body is completely relaxed and is still steady.
Relax your mind,
Your thoughts.
Let them calm down.
And slowly bring your awareness to your breath.
Just observe your breath without any judgmental.
Being an observer,
Just observe how long,
How deep is your breath.
Observe your every single breath.
Feel the journey of your breath.
It goes through your nose.
Feel in your nostrils.
Then it goes to your lungs,
Pushes your diaphragm down and belly comes out.
Belly goes in,
Lungs are contracting,
Breath is coming out through your nostrils.
Make a journey inwards through your breath.
Bring your awareness inwards.
Disconnect yourself from outside,
Outer world.
Your breath is natural and rhythmic.
Slowly your breath is becoming more calm and you'll feel your every breath is equal.
There's no difference in your breaths.
Every breath is same.
Just let it happen and observe as an observer.
Breathe.
If your mind wander away,
Bring it back to your breath.
If any thought comes in your mind,
Just let it go and focus on your breaths.
Easy.
Natural breathing process.
Thoughts are calming down.
Your mind is becoming more calm and more calm.
With every inhalation,
Feel the cosmic energy entering in your body,
Which is the healing energy.
With every exhalation,
All the negative thoughts,
Negativity is going out.
Every inhalation energizes your body.
With every exhalation relaxes your body.
With every exhalation,
Feel your body is getting lighter and even more lighter.
Keep all the focus at one point in your nostrils and feel the sensations of your breath.
Feel the touch of your breath.
Feel the nature of your breath.
As you breathe in,
You will feel your breath is cold.
As you breathe out,
You will feel your breath is warm.
Breathe.
You are becoming more relaxed physically,
Mentally and emotionally.
Free from all the boundages.
Relax your body,
Mind and your breath.
Breathe.
With every exhalation,
Release all the stress,
Physical,
Mental and emotional.
All the worries,
Tension,
Release everything out.
Energy is entering in your body.
Being aware of your breaths and make them a bit more long and deep.
Breathe in your belly.
Your belly comes out.
Breathe out.
Your belly goes in.
Take long and deep breaths.
Full yogic breaths.
And feel the sensations on your fingers,
Toes.
Slowly move them.
Bring your awareness back to your body.
Keeping your eyes closed,
Bring both hands in front of your chest,
Palms together.
And feeling gratitude.
And rub your palms.
Make them warm.
And place them on your face.
Link your eyes inside.
And slowly bring your hands down.
And gently open your eyes.
And relax.
Thank you.
