Taking a comfortable seated pose where you can be upright and still at ease,
You can relax your shoulders and your jaw.
And start by taking a few inhalations so that you really feel your belly and your chest expand on the inhale.
And on the exhale,
Keeping your upright position but relaxing your belly and your chest.
So this is a soft deep inhalation all the way into your lower abdomen.
And keeping your pose upright but relaxing your belly,
Relaxing your throat and your mouth,
Even your eyes on the exhale.
We're going to inhale for four,
Hold the breath for seven and exhale for eight.
Take a normal inhalation all the way into the lower abdomen and a normal exhalation.
And we start inhaling for four,
One,
Two,
Three,
Four,
Holding the breath,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhaling relaxing the face and the jaw and the throat.
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale four,
Two,
Three,
Four.
Expand your chest and hold it,
Two,
Three,
Four,
Five,
Six,
Seven,
Out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale four,
Inhaling four,
Expanding your chest,
Expanding the belly,
Holding seven,
Relaxing your face as you hold,
Four,
Five,
Six,
Seven.
And now exhaling for eight,
Keeping the body upright but relaxing your face,
Your jaw,
Your eyes,
Five,
Six,
Seven,
Eight.
Inhale four,
Hold seven,
Out eight.
Inhale four,
Inhale four,
Out eight.
Hold seven,
Out eight,
And four.
Hold seven,
Out eight,
And four.
Hold seven,
Out eight.
Remember to really relax your face on the exhale.
Inhale four,
Hold seven,
Out eight.
Inhale four,
Expanding your belly,
Remember to inhale deeply and softly.
Hold seven,
Out eight.
And keep going,
Inhaling for four,
Expanding your chest,
Expanding the belly,
Holding for seven,
And keeping it lightly as you hold the breath in.
And as you exhale,
Stay upright but relax your face,
Relax the inside of your body.
And with the last exhale,
Let go and just sit for a moment,
Observing the breath,
Just sitting as long as you like to,
And feeling the body sit,
Observing the breath,
Observing the sensations in the body,
Thoughts coming and going,
Emotions coming and going,
With that kind,
Friendly,
Benevolent attitude.
