Gently come to a comfortable seated or lying down position.
Ensure that the back is straight and the body is as relaxed as possible.
The chin slightly tucked,
Calming down the front mind.
Take a moment here to ground yourself into the space you are in by closing down your eyes.
Bring your awareness to the room around you.
What does the air feel like against your skin?
Notice the sensations of coolness,
Of warmth.
What does the earth feel like beneath your feet or your resting body?
And can you let your body relax that little bit more on your next exhale?
Draw your attention to the natural rhythm of your breath without trying to change or control it.
Simply practice observing it exactly as it moves in the present moment.
You may notice the rise of the belly,
Of the side ribs and the chest on your inhale,
And the natural fall of the chest,
The side ribs,
And the belly on the exhale.
Notice its pace and depth.
Notice the shifts and allow them to be there.
Simply hold your focus on each in-breath and out-breath.
Also observe the brief pause in between each in-breath and out-breath.
Bring the in-breath right to the end,
Mind on the pause,
And follow the out-breath all the way out.
Notice the pause,
And notice how your breath naturally comes back to the rhythm.
Breathing in and breathing out.
Simply observing breath move through you.
Prana,
Breath moving in on the inhale,
Collarbones rise,
And on an exhale,
Breath moving out.
And if the mind wanders,
Observe this and gently bring it back to the breath.
Stable and steady through the body and through the mind.
Breathing in and breathing out.
Sensing the body expand on the inhale,
And contract on the exhale.
Prana.
Prana.
Prana.
Prana.
The mind will wander,
As that is the nature of the mind.
And we will bring our awareness back to the breath,
Grounding ourselves in this present moment with each breath.
Trolling our mind with intention and courage.
Prana.
Prana.
Inhaling,
Filling the body up with air.
Body expands,
And exhale,
Letting everything go.
Inhaling light,
And exhaling everything we don't need,
Just following the breath,
And staying here for a few more minutes.
Prana.
Prana.
Prana.
Prana.
Prana.
Prana.
Really bring it back to the rise of the belly on the inhale,
And the fall of the belly on the exhale.
And we move on through our day,
Remembering we can come back to this calm,
Peaceful state that we have cultivated,
That is innate in us.
