Let us begin our practice today by finding a comfortable seated position,
Ideally with your feet flat on the ground and your back resting against the chair.
Start by closing your eyes or lowering your gaze to the floor in front of you.
Breathe in through your nose and out through your mouth.
As you are breathing,
Notice your lungs filling up with air as you bring new air in and push old air out.
Continue spending time noticing your breath.
You don't need to deepen your breath,
However,
You may notice your breath naturally deepening.
Do not force it,
Just notice.
Turn your attention to your feet firmly rooted on the ground.
Notice the top and bottom of your foot.
Notice any tension in holding.
If there is tension,
Imagine breathing in and directing your breath to your feet and then on your out breath release the tension out of your body.
Turn your attention to your legs.
Notice the front and back of your calves and lower legs.
Notice any tension or holding.
If there is tension,
Imagine breathing in and directing your breath to your lower legs and then on your out breath release the tension out of your body.
Turn your attention to your upper thighs.
Notice the top and bottom of your thighs.
Notice any tension in holding.
If there is tension,
Imagine breathing in and directing your breath to your thighs and then on your out breath release the tension out of your body.
Turn your attention to your stomach and lower back.
Notice the front and back of your stomach and lower back.
Notice any tension and holding.
If there is tension,
Imagine breathing in and directing your breath to your stomach and then on your out breath release the tension out of your body.
Turn your attention to your upper chest.
Notice the front and back of your chest.
Notice any tension and holding.
If there is tension,
Imagine breathing in and directing your breath to your chest and then on your out breath release the tension out of your body.
Turn your attention to your shoulders.
Notice your shoulders,
Any tension and holding.
If there is tension,
Imagine breathing in and directing your breath to your shoulders and then on your out breath release the tension out of your body.
Turn your attention to your upper arms.
Notice the front and back of your upper arms.
Notice any tension and holding.
If there is tension,
Imagine breathing in and directing your breath to your upper arms and then on your out breath release the tension out of your body.
Turn your attention to your lower arms.
Notice the front and back of your lower arms.
Notice any tension and holding.
If there is tension,
Imagine breathing in and directing your breath to your lower arms and then on your out breath release the tension out of your body.
Turn your attention to your hands.
Notice the top and bottom of your hands.
Notice any tension and holding.
If there is tension,
Imagine breathing in and directing your breath to your hands and then on your out breath release the tension out of your body.
Turn your attention to your head.
Notice your lower jaw,
Upper jaw,
Behind your eyes and top of your head.
Notice any tension and holding.
If there is tension,
Imagine breathing in and directing your breath to your head and then on your out breath release the tension out of your body.
As we bring our practice to a close,
Take a few deep cleansing breaths if it's comfortable.
If not,
Just breathe naturally while noticing your breath.
Breathing in through your nose and out through your mouth.
Once again,
Breathing in through your nose and out through your mouth.
