Sit comfortably on the floor or on a chair.
Adjust your body so your spine is straight.
Survey the body from head to toe and toe to head.
Be aware of your body.
Be aware of the stillness throughout your body.
Settle your body.
Deepen the relaxation of your body.
Feel the stillness of your body.
Relax the whole body.
Notice the sound off in the distance and allow it to slide into the background.
Step into this space.
Be aware of this space and allow it to slide into the background.
Then take a step into your own space by beginning to consciously observe the breath.
Let outside sounds and distractions fade into the background.
Be aware of the body and the breath.
As you inhale,
Feel your body expanding.
As you exhale,
Feel your body drawing in.
Feel the whole body breathing.
Now bring your attention to your spine.
Inhaling,
Feel your breathing from the base of the spine to the top of the head.
Then exhale,
Breathing from the top of the head down to the base of the spine.
Inhale up.
Inhale down.
Slowly,
Smoothly,
Quietly.
Any thoughts or distractions?
Notice them,
Let them go past and keep your awareness on your breathing.
Inhale up.
Inhale down.
Feel fresh oxygen or prana flowing into the body.
With each inhalation,
Your body is being purified.
With each exhalation,
Feel the toxins flowing out.
Feel the flow of energy as you breathe in and breathe out.
Inhale up.
Exhale down.
Any thoughts that come,
Let them pass by.
Acknowledge without analysis.
Allow thoughts and emotions to come and then let them go.
If a good thought comes,
I will not be disturbed.
If a bad thought comes,
I will not be disturbed.
Let all the thoughts come and let them go.
Let all the thoughts come and let them go.
Visualize a beautiful clear lake.
Surface of the water calm,
Reflecting the sky and the surrounds of the lake.
Feel its quality of tranquility.
Observe and study your picture meticulously,
Every detail.
Examine the scene in detail.
Observe without distraction.
Let thoughts pass by.
Acknowledge without analysis.
Allow your attention to remain in the scene.
Relax deeper.
Feel your heart calming.
Your breath deepening.
Remain aware of the scene.
Allow your attention to remain in the scene.
Remain in the scene.
Observe.
Relax deeper.
Feel your heart calming.
Remain observing your lake just a little longer.
Relax deeper.
Keep your eyes closed.
Begin to extrovert your senses.
Gently move your fingers and toes to reconnect with your body.
Turn your hands together in front of your heart.
Rub your palms together briskly to warm them up.
Place your hands over your face.
Cup them over your eyes.
Gently open your eyes.
