Sitting nice and comfortably,
Either in the cross leg position meditation,
Laying on your back with your knees bent and the soles of your feet to the floor,
Allow the knees to fall towards each other so they are gently resting.
Close your eyes and if it's comfortable,
Allow your breath to move through your nose,
Gently keeping your mouth closed as well.
Allow the breath to come all the way down to your belly,
Allow your belly to expand and as you exhale,
Draw your belly in towards your spine.
Perhaps slowly counting in your mind to the count of four.
So inhale for two,
Three,
Four,
Exhale for four,
Three,
Two,
One.
Inhale for one,
Two,
Three,
Four,
Exhale for four,
Three,
Two,
One.
All the while,
Focus on the breath coming down into the belly.
Sometimes laying your hand on the belly and your hand on your heart will help you direct the breath,
The lower part of your body away from the chest.
See if you can start to slow down and lengthen the breath with each inhale and each exhale.
Keep the focus on your mind of the journey of your breath,
Relaxing your face and your mouth by resting the tip of your tongue to the roof of your mouth.
If you feel that you need more balance in your body,
As you exhale,
You can gently allow your mouth to open as the breath releases.
Throughout this practice,
Notice that your entire body is soft and relaxed,
Your shoulders are soft,
Your feet are relaxed,
No clenching and your hands are relaxed with no clenching.
Each exhale gives you the sensation of grounding as you sink lower to the floor or the chair and each inhale gives you a sense of expansion.
Continue this practice for as long as it feels comfortable,
Three,
Four,
Five minutes and it will naturally become a relaxing state for you.
