You're invited to sit or lie down comfortably.
Relax the back.
Relax the shoulders.
Relax the neck.
We'll begin by taking three deep breaths together.
Let's inhale together normally,
Pause at the top,
Hold,
And then exhale,
Let it go,
Let it out.
Again,
Inhale,
Slowly,
Pause at the top of the breath,
Hold,
Feel the breath,
And then exhale,
Release,
Relax.
Last breath,
Inhale,
Fully,
Completely,
Deeply,
Hold,
Pause without strain,
And then exhale,
Slowly,
Deeply,
Release,
Relax.
Find a natural rhythm of breath,
Something that is comfortable,
Stable,
It does not require effort.
Allow yourself to be in this moment,
Comfortable and relaxed.
Now bring awareness to your breath,
Your natural breath.
Observe the breath in and the breath out.
Maybe the breath is deep,
Or maybe naturally your breath is a little more shallow.
Maybe the breath is quiet.
Just observe.
Now we'll begin to draw our attention to parts of the body.
As I name them,
Bring your awareness there,
And fill that area with breath,
Energy,
Calmness,
With well-being,
Head,
Forehead,
Cheeks,
Eyes,
Nose,
Lips,
Throat,
Back of head,
Back of neck,
Shoulders,
Upper arms,
Elbows,
Wrists,
Fingers,
Chest,
Ribs,
Upper back,
Head,
Lower back,
Hips,
Belly,
Thighs,
Knees,
Calves,
Feet,
Toes,
Soles of the feet.
Sense the whole body now.
Expand your awareness out from the top of the head to the soles of the feet.
Breathe in,
And experience the whole body equally,
As if you're breathing in with every cell of your being,
And then exhale,
Breathing out from every cell of your being together.
Now allow your attention to softly settle into places that are still tight and tense.
There may be constriction,
Resistance.
Ensure the mind is relaxed,
So release any discomfort with these areas of tension.
Allow space for this tightness,
For this tension.
Use your breath as an invitation to soften.
And dissipate these areas,
Floating out with the breath.
Trust that all will release in its own time.
Remain in this moment,
And remain with your breath.
And now allow yourself to enter a deeper space of stillness and silence within.
Now,
Slowly begin to deepen the breath,
So that it became more subtle,
More shallow in the practice.
Taking deeper,
More gross breaths,
As you allow more full inhales and exhales,
Taking in more oxygen,
Expelling out more carbon dioxide.
And you allow yourself to be grounded and energized fully in your body,
While still at rest.
The more often you return to this space of silence,
Of stillness,
Of peace,
The more you can naturally live from it.
In all activity throughout your day.
Slowly begin to externalize your awareness,
Spreading your attention out,
Greater awareness of the space around you,
Sounds in the space around you,
The feeling of wherever you are in space,
The seat below you,
The mat below you.
And when you feel ready,
Open your eyes.
Thank you.
