So go ahead and get comfortable,
You can create a long spine,
Soften the shoulders,
Whatever feels good to you.
Then take a mental scan of your body,
Noticing any areas where maybe you're holding onto tension or maybe your body is physically holding that stress.
Just like a block of ice under the sun,
Let it soften.
Your body just becomes fluid and relaxed.
Then bringing your awareness to the tip of your nose,
Follow the breath as it moves effortlessly in and out of your body,
Starting at the tip of the nose.
So on the inhale,
Feel the breath move in through the nose,
Across the sinuses,
Down the throat to the lungs.
And then feel that process naturally reverse itself on the way out.
Just following the breath in and out of your body,
Watching that pathway that it takes.
Letting every breath cycle bring you to a space of peace and tranquility.
And as you inhale,
Think inhale,
Peace.
And as you exhale,
Think exhale,
Worry.
Then on your next inhale,
Inhale,
Peace.
On the exhale,
Exhale stress.
And inhale,
Peace.
Exhale tension.
Inhale peace.
Exhale chaos.
Inhale peace.
Exhale negativity.
Just continuing to breathe,
Feeling the breath move in and out of the body,
Maybe visually following that pathway it takes.
You can assign the inhale a color that represents peace to you.
So maybe the inhale is blue or white or green,
You choose.
And then the exhale is a color that represents any stress or worry or tension.
Just breathing,
Following the breath in and out.
The inhale is your color of peace,
The exhale,
Your color of stress,
Letting every single breath cycle bring you more tranquility and peace.
Continuing to breathe,
Watching those two colors,
Just seeing them move effortlessly in and out of the body,
Following the pathway the breath takes with each cycle.
And on your next inhale,
Thinking inhale,
Peace.
Exhale stress.
Inhale peace.
Exhale tension.
Inhale peace.
Exhale worry.
And inhale peace.
And exhale,
Think release.
Repeating that one more time.
Inhale peace.
Exhale release.
Just letting it all go,
Taking a few more deep breaths,
And gently reawakening,
Returning to your body and closing your meditation practice.
Thank you so much for joining me today.
