Find a comfortable seat with your hips higher than your knees.
Take your shoulders onto your back body,
Slightly elevate your chest,
And humble your chin.
Feel the muscles of the face soften.
Feel the eyelids grow slack and the eyes fall shut.
Let the tongue widen in the mouth.
Feel the jaw get heavier.
Get this sense of softness.
Take your attention inwards.
Notice how your breath feels.
Notice how the inhalation tickles the tip of the nostrils and carries light down to the base of your seat.
Notice how the exhalations create a slight concave feeling in the belly.
As your body naturally rids itself,
Everything that's no longer serving you.
Feel the gentle cycles as your body receives the breath in and rids the breath out.
Begin to extend the length of the inhales and extend the length of the exhales.
Finding an equilibrium in your breath,
An evenness in the way your body receives the gift of air around it,
And the way your body gives back to the space that surrounds you.
Place your full attention on the simplicity of your breath.
With each inhale,
Think I am.
I'm repeating this simple mantra as you sit with your body with your breath.
I am right here.
I am right here.
Know that you can come back to this mantra at any point in your day.
Thank you for sitting with me.
Have a beautiful day.
