Let's come sitting nice and tall,
Either on a chair with your back straight,
Or sitting cross-legged or on your heels.
As you press your sit bones down into the earth,
Let your spine rise tall and your chin tuck in slightly so that the back of your neck is straight.
With your arms resting at your side,
Bring your hands into fists and place them together in front of you.
Stick your thumbs up,
Pointing at the sky,
So your two hands in the thumbs up position are resting together in front of your body,
Wherever they naturally land.
Your eyes are mostly closed,
Gazing at the tip of your nose that you cannot see.
The top of your spine must be perfectly straight.
Take a deep breath in through the nose.
Exhale completely through the mouth.
Inhale completely through the mouth.
And exhale completely through the nose.
Let's do it again.
Inhale through the nose.
Exhale through the mouth.
Inhale through the mouth.
And exhale through the nose.
Continue at your own pace,
Nose-mouth,
Mouth-nose.
Make sure your chin is tucked in,
Your eyes are focused at the tip of your nose,
With long deep breathing.
Let's take a deep breath in together.
Raise your arms up over your head.
Exhale holding the arms up.
Inhale again.
Exhale.
Again,
Inhale.
And exhale.
Bringing your arms down,
Let your hands rest in your lap,
Palms facing up.
And just sit quietly for as long as you'd like.
