Okay,
Let's get comfortable now.
Close your eyes.
Feel your body sinking into the chair.
Let's turn attention to the breath.
Breathe in deeply.
The opening of the belly and lower ribs.
Breathe out completely.
Let it all go.
Rest in the pause.
Feel your belly softening.
When you feel ready to breathe in again,
Breathe in deeply,
Feeling your abdomen and diaphragm expanding.
Then rest and slowly release the breath.
Relax again in the pause.
And now take another deep breath.
Notice that each breath is deeper than the last.
Feel your body completely relax as you exhale fully.
Good.
Let's take one more full breath here.
Take the deepest breath you've taken all day.
Good.
And then let it go.
Allow your body to relax as you exhale fully.
Now,
Let's resume a natural breath and let's scan the body.
Start by bringing your attention to your scalp and forehead.
Breathe in to your forehead and scalp.
Feel your eyebrows relax as you exhale.
Next,
Bring your attention to the face and jaw.
Soften your cheeks.
Let your mouth and jaw go slack.
Feel the tension release and let go as you release your breath.
Now,
Focus on your neck,
Shoulders,
And arms.
Breathe into any area of tension or stress.
Relax and release any tightness with your breath.
Now,
Move your focus to your chest and upper back.
Feel the space around your heart.
Soften,
Open,
And relax.
Bring your attention now to your diaphragm and solar plexus.
Relax and release.
Move your focus now and scan your abdomen and lower back.
Breathe into any tightness and release tension with the exhalation.
Focus now on your hips,
Legs,
And feet.
Releasing and relaxing with the breath.
Now,
Just watching.
Let your breathing be natural.
Feel the smooth flow like the motion of a wave.
Without trying to change the breath,
Just watch it gently,
Luxuriously flow.
Let each breath take the shape and time that feels natural.
Now,
Let's begin to count the duration of the inhalation.
And then start to match the length of the exhale.
Just mentally,
Silently counting the duration of the inhale matched with the length of the exhale.
Settle into the rhythm of this pattern of one-to-one breathing.
Now,
I invite you to begin to gently extend the out-breath by only one count.
Now,
If you wish,
Continue to extend the exhale by just one more count.
Now,
If you wish,
Go ahead and lengthen the out-breath one count further,
Finding a comfortable,
Relaxing rhythm.
And remember,
At any time,
You can release the count and just allow the breath to be just as it is.
Only advancing when you are completely comfortable.
Now,
Continue to settle into the relaxed rhythm of two-to-one or one-to-one breathing.
Good.
Now,
Let's release the count and explore a natural breath.
Enjoy the sensual movement of the breath.
Feel it massage the body from the inside out.
Enjoy the feeling of your body relaxing.
Gently settle deeper.
Feel the tension release with each exhalation.
Breathe easily and gently to relax any area of stress lingering in your body.
Feel your body relax deeper.
If thoughts,
Feelings,
Ideas,
Or sensations arise,
Just acknowledge them and refocus on your breath.
Now,
Let's gently and slowly turn your attention back to the room.
Feel the sensations of the room.
Notice the touch of air on your skin.
Feel the weight of your body.
Hear the sounds.
Good.
Start to move your body gently.
Wiggle your fingers and your toes.
And when you're ready,
Slowly open your eyes.
Namaste.
