Gently close your eyes,
Try to pay attention to your breathing,
Relax your hands,
The palms of your hands on your knees,
On your thighs,
Try to maintain the spine long and tall but without creating any tensions in your back or in your neck,
If you feel like you have to move,
To adjust your pose,
Do it now,
Try to sit still for a moment,
Comfortably sitting,
Grounding yourself,
You can relax your knees and legs,
You can relax the weight of your shoulders down and we will bring the chin slightly inside and we can stretch the back of our neck,
Remaining well in balance with both the spine,
Are you still paying attention to your breath,
Try to relax your stomach,
Let the body breath on its own naturally,
Let you relax your face,
All the muscles of your face,
You can separate your teeth and lips and let the tongue be gently against the back of your top teeth,
You can relax your eyes,
All the muscles around and between your eyes,
Relax the eyelids as well,
The gaze is down and unfocused,
We are still breathing naturally,
Start to understand the little flow of air coming through your nose and out,
Just notice without touching,
Without changing anything,
Just breathing,
We might face some distractions,
Thoughts or ideas coming up into your head,
Or some emotions,
Bring your attention back to your nose,
To a gentle and natural breath,
Be aware that this is a space where you are allowed to just breathe,
You don't have to do anything else,
Try to enjoy,
Enjoy the opportunity to make space around your mind,
Just bring your attention to the breath,
The more you are breathing,
The more you can relax your face,
Your shoulders,
Also relax your stomach,
Try to notice if there is any smell in the room,
Any particular sounds around you,
Maybe just the sound of your body breathing,
Try to observe any sensations in your hands,
Try to observe the temperature of your hands,
See if you can get an idea of the weight of your hands,
Without moving,
Without opening your eyes,
Just by feeling,
Relax every finger,
Maybe your wrists are in contact with your knees or legs,
We are going to start to breathe a little bit more deeply,
So take a deeper inhale,
All the way through your nose,
And a deeper exhale,
Always consciously,
Kindly,
Without creating any tensions anywhere,
Just voluntarily breathing in,
Filling up your lungs,
And breathing out,
Long,
Deep,
Gentle,
Keep your shoulders and neck relaxed,
Keep your face and jaw relaxed as well,
And if there is any tensions coming up,
Just notice if they are coming from the inhale or if they are coming from the exhale,
No judgement,
Just noticing,
Keeping the seat bones grounded,
Your hands as well,
Well supported by your legs,
And you can relax the shoulders,
You can open the chest a little more,
And as you keep breathing through your nose,
Try to get the spine a little longer,
Bringing the crown of your head a little higher,
Your eyes are soft,
And the gaze is straight now,
Even if you have your eyes closed,
Imaging the body breathing on its own,
You are only here to bring the awareness,
You are consciously breathing,
Deeply and kindly,
All your muscles and your organs are working,
They are doing their jobs,
So you can relax your mind on the sensations,
Try to notice the smell again of the air that you are breathing in,
Try to notice the temperature of the air outside,
In the room that you are in,
Try to notice the quality of the air that you are breathing in,
Every time we are taking a deep breath in,
We are going to let that in go all the way down to our body,
Trying to take it,
All of it,
New breath,
New opportunity to feel fresh,
And when you are breathing out,
Make sure you are breathing everything out,
And relax as much as you can relax,
And you are ready to inhale,
Be open,
Take it all from the outside to the inside,
So keep breathing this deep breath,
Relax here for a bit,
Enjoy being here and breathing,
So you can relax your mind,
Your expectations,
We are still breathing through our nose,
Still enjoying every breath as a new vision,
New opportunity,
To be clean,
To be empty,
And you can rest on your breath,
When you are breathing out,
Just let go of any distractions,
Any expectations,
Let yourself enjoy the silence,
Your chest,
Hands together,
Keep your eyes closed,
And we are going to sing oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh three times together,
Oh
