Get yourself in a comfortable position.
Make any movements that you feel you need to make to be completely at ease in your body.
Perhaps it might feel nice to lean up against a wall or a pillow.
And either sitting with your legs crossed or comfortably spread out just in front of you.
Making sure that your head isn't leaning up against anything.
So you're holding it up with a little bit of energy that you're engaging in your physical body.
And then as you feel ready,
Begin to close your eyes.
Take a few deep breaths.
Breathing in fully as you inhale,
Feeling your body expand and exhaling completely,
Feeling that sense of release.
Again,
Breathe in fully and exhaling completely.
One more time,
Breathe in and exhale.
And then slowly begin to draw your attention to your natural breath.
Notice exactly what's happening to your body as you breathe.
Notice the rise and the fall of your belly,
Your chest and your shoulders.
And even getting the chance to enjoy the breath here.
Really deeply enjoy the breath.
Recognize it as a gift.
Your greatest gift.
I encourage you to notice here that you're being breathed.
You're not doing the breathing but the breathing is doing you.
Your body is being breathed.
It's all happening naturally.
And we'll slowly shift from the observer to the participant of the breath.
So we'll begin by allowing all of the air to come out of your mouth with an exhale.
And then as you breathe in through your nose,
Fill your belly up with air and then your chest and then release.
Again as you breathe in filling up your belly first and your chest and release.
Breathing into the belly,
Into the chest and letting it go.
Breathing into the belly,
Into the chest and this time exhale out of the chest and then the belly.
Breathing into the belly,
Into the chest.
Exhaling from the chest and then from the belly.
Breathing into the belly,
Into the chest.
Breathing out from the chest and out from the belly.
Breathing in fully,
Belly,
Chest.
Belly doing that a few more times but this time with counting.
So we'll start from 5,
4,
3,
2,
1 and exhale 5,
4,
3,
2,
1.
Then breathing in 5,
4,
3,
2,
1 and breathing out 5,
4,
3,
2,
1.
Then take 3 more full cycles at your own time and allow your breath to come back to its natural rhythm.
Go ahead.
Breathing in,
Breathing out then exhale 5,
4,
3,
2,
1.
Breathing in,
Breathing out,
Breathing out,
Breathing out.
And once your breath has come back to its natural rhythm,
Notice how it may have changed since the beginning.
Notice what has stayed the same,
If anything.
And really recognizing here this sense of calmness,
Perhaps even clarity,
Or maybe even freedom.
And know that you can take this feeling with you as you move forward throughout this hour,
Throughout your day,
Throughout your week.
And slowly begin to bring a little bit of movement back to your body.
Maybe starting with your fingers and toes.
Maybe your head is rolling side to side,
Stretching all corners of the neck.
And perhaps give yourself a nice big stretch,
Lifting your hands up above your head.
And as you feel ready,
I invite you to slowly begin to open your eyes.
And as you feel ready,
I invite you to slowly open your eyes.
