Find yourself in a comfortable seated position.
Pull up at the crown of your head as you ground through your sit bones to create length through the spine.
Begin with tapping into your breath as you inhale deeply through your nose,
Allowing your chest to expand with air.
And exhale fully through the mouth,
Sighing it out,
Letting go of any tension in the body.
And continue with these deep breaths at your own pace through the nose and out through the mouth,
Allowing the exhales to be a little longer than the inhales to slow down your nervous system.
And notice how it feels to be in your body today.
Are there any spots that feel tense or uncomfortable?
And can you send breath into those spaces?
And now tap into how it feels to be in your mind today.
Where are your thoughts going?
What type of emotional responses are they producing?
And without any judgment,
Again,
Just breathing into those thoughts,
Allowing the attention to focus on the breath rather than the thoughts that are appearing.
And when these thoughts do tend to pop up,
Allowing them to pass by,
Knowing that these thoughts are not you and that they do not control you.
And tapping deeper into your breath,
With each breath,
It becomes a little bit longer of a hold,
Feeling the breath travel into the lower belly as it expands and contracts with each exhale.
And moving away from your internal awareness of the body,
Mind and breath,
And moving out into an external awareness of the senses.
Starting with noticing any sounds that you hear,
Whether that's my voice or the music,
Or anything surrounding your present life.
And then tapping into any sensations,
Anything that you can feel,
Possibly how it feels to be sitting on the surface that you're currently on,
How the position of your body is on this surface.
Taking a deep breath into these feelings sensations.
And now tapping into any tastes that are left in your mouth,
Allowing the jaw to soften and open as you notice these tastes.
And now tapping into any sense that you can smell in your surrounding area.
Just taking in those smells without reacting to them,
And instead noticing them.
And lastly,
You can slowly begin to open your eyes,
Just taking your time to readjust to any sites,
Noticing what is the first thing that you see as your eyes adjust back into the world.
Taking your time to reawaken the body,
Making some small movements with your neck and your hips,
Letting go of any controlled breathing,
Tapping back in to a normal rhythm of the breath.
As you are now ready to start your day with a more clear mind,
More focus on being present and aware.
