Namo'i,
Haide Mai,
Welcome to this Be Calm Studio meditation.
Be Calm Yourself.
Settle into a comfortable seated position where you'll be understood.
Feel the ground beneath supporting you.
Elongate your spine.
Feel the top of your head float towards the sky.
Now relax any effort and close your eyes to go within.
Relax the forehead,
The eyes.
Bring a slight smile to the lips to tell the nervous system that everything is okay.
And be here in this moment.
Soften the back of the neck,
The shoulders,
Tummy,
Whole of the back,
The neck,
Glutes,
Hips,
Legs and every toe.
Find a version of comfort in the body by softening even further.
Feel the body as an ocean of sensations.
Be the observer.
Comfort.
Now find the breath.
Notice air coming in through the nostrils.
Notice air going out through the nostrils.
Be aware of the breath entering the body.
Feeling the lungs,
The belly.
Then on the out-breath,
Air leaving the body.
To the then again.
And again.
This natural spontaneous breath.
Effortless.
Breathe.
Breath.
Soft attention to the breath coming in.
Breath.
Soft attention to the breath coming in.
Calming.
Soft attention to the breath going out.
Softening to release.
The out-breath.
Releasing.
Release.
If the mind wanders,
Come back to the breath.
Release.
Comfort.
Breath.
Release.
Observe what it feels like to be here.
The body,
Breath and mind connected.
Flowing.
Flow.
Flow.
Observe this ocean of sensations.
Flow.
Comfort.
Breath.
Release.
Flow.
Be calmed.
Say to yourself,
I am be calmed.
Be calmed.
And with a deep breath in and out,
Take an imprint of this be calmed.
Now gently move your fingers and your toes.
Know where you are,
You are and what time of day it is.
The practice is now over.
Namahi.
Thank you for your practice.
