Take a moment to get comfortable.
Let your hands rest gently in your lap or by your sides.
If it feels good for you,
Allow your eyes to close.
Take a slow gentle breath in through the nose and exhale softly through the mouth.
Again,
Inhale and exhale.
Begin to bring your awareness to your physical body.
Feel the support beneath you.
Notice the points of contact.
Your feet.
Your legs.
Your back.
Let your body be heavy and supported.
Feel your shoulders soften.
Unclench your jaw.
Let the tongue rest softly in your mouth.
Allow your breath to flow naturally.
Bring gentle attention to your breath.
Not trying to change it,
Just noticing.
Feel the inhale.
And feel the exhale.
Notice where the breath moves.
The chest.
The ribs.
The belly.
You might silently say to yourself with each breath,
As you inhale,
I am here.
And as you exhale,
I am calm.
Repeat slowly with the rhythm of your breath.
If your mind wanders,
That's okay.
Just return gently to your next inhale.
Let yourself rest in this feeling.
Being.
I am here.
Bring your attention back into your body.
And to the feeling of your body connected with the surface that's supporting you.
Slowly begin to bring gentle movement into your fingers.
Your toes.
If your eyes are closed,
Gently blink them open when you're ready.
Take another inhalation in.
I am here.
And an exhalation.
I am calm.
Namaste.
