Find a comfortable position sitting in a chair or on a cushion on the floor.
Sit up tall,
Roll your shoulders back and relax them away from your ears.
Make any adjustments to your body that will bring you more comfort and start to settle into stillness.
Place your hands on your lap with palms facing up.
Close your eyes.
Feel the contact of your body to the surface you're sitting on.
Let's take a couple cleansing breaths together.
Breathe in through the nose and with a long sigh exhale out the mouth.
Again breathe in through the nose and out the mouth.
Now bring the lips together and breathe normally through the nose.
Start to notice any sensations in your body.
From the tips of your toes all the way up to the top of your head.
If you feel any tightness,
Start to release it with each out breath.
Tune into the natural rise and fall of the belly and chest.
Feel the breath gently riding up and down the spine.
Now bring your awareness to the tip of your nose.
As you inhale deeply,
Feel the cool air enter your nostrils and fill the lungs completely.
As you breathe out,
Notice how the breath is warmer as it releases out the nose.
Follow the breath as it moves in and out slowly and effortlessly.
Feel the coolness as it enters the nose.
Feel the warmth of the breath as it releases.
With each breath feeling more and more relaxed,
Let go of any tension in the jaw and soften the face and scalp.
If you notice any thoughts,
Just let them come and go as you gently bring your attention back to the breath.
Let thoughts move through you without any resistance or judgment.
Imagine every cell in your body is relaxed and open.
Nothing to solve,
Nothing to do,
Just be here now.
Let any tightness in your body melt away with each exhalation.
On your next in-breath,
Inhale peace,
Exhale tension,
Breathe in relaxation.
Let go of any worries with your exhale.
Exhale abundance.
Release any fears of scarcity or lack as you exhale.
You are enough.
You are whole and complete just as you are.
You're exactly where you should be in this moment.
Feel the expansion and openness of your breath and your mind.
Slowly start to come back into your body and deepen your breath.
Feel the temperature of the air on your skin and any sensations in your body.
Become aware of your surroundings.
When you're ready,
Start to slowly open the eyes and savor the sense of relaxation you've created in your body and your mind.
Namaste.
