Take a moment to land in the body.
Notice your posture,
Notice your breathing.
Gently and easily make any slight adjustments to facilitate a state of mind that is easy,
Soft and pleasant.
Put a slight grin on the face,
Relax the shoulders and open the chest.
Notice how this feels.
Now gently place the attention on the breath.
Gently follow the breath for a few cycles,
Allowing it to become smooth,
Rhythmic and balanced.
Notice the sensation of breathing in and breathing out.
Stay with the pleasant feelings in the body,
The easy breath.
And continuing to breathe in a gentle,
Balanced,
Natural way,
Shift the attention to the heart center.
As you inhale,
Imagine breathing directly into the heart center,
With each breath in activating the heart center and with each breath out sending out any stale or negative energy.
Continue this practice and notice any sensations in the heart center.
Notice the opening.
Smile down to the heart and notice any feelings that may arise.
And now allow any pleasant feelings or sensations to grow with each breath.
Allowing the breathing to nurture the energy of the heart.
Allowing the breathing to nurture the energy of the heart.
Take a few more slow,
Easy breaths.
Relax the attention.
Sit quietly for a few moments.
A moment of mindfulness,
Noticing whatever is present.
And when you're ready,
Gently allowing the eyes to open.
