Hi,
Welcome.
Let's find a comfortable seated or reclined position where your body can remain still.
Allow the spine to be upright without stiffness.
If you're seated and supported if you're lying down,
And you can just let the hands rest easily.
Once you're settled,
Make a simple inner decision to remain as still as you can for the duration of the practice.
Stillness of the body creates the conditions for steadiness of the breath and clarity of the mind.
If you need to adjust,
You can do that now.
And then see if you can just allow the body to become quiet.
Now bring your awareness to the points of contact between your body and the surface beneath you.
Feel the weight of the body being received and supported.
There's nothing you need to hold up or control.
You're just allowing gravity to do its work.
Let the body settle downward while the mind remains alert.
Now bring your attention to the movement of the breath at the abdomen.
As you inhale,
Feel the belly gently rise.
And as you exhale,
Feel the belly soften back.
There's no need to deepen or control the breath.
Just observe the breath as it moves on its own.
Inhale,
The belly rises.
And exhale,
The belly relaxes.
If the mind wanders,
Which it will,
Calmly guide it back to the sensation of the breathing at the belly.
Just feel how the breath moves like a slow wave,
Rising and falling.
Let the breath be smooth,
Quiet,
And unforced.
As we continue to do this,
The nervous system begins to settle.
Now we'll move into a systematic relaxation.
Gently bring your awareness to the feet.
Feel the feet clearly and allow them to soften.
Relax the toes,
The soles of the feet,
And the heels.
Bring awareness to the legs and the calves,
The knees,
The thighs.
Allow the muscles of the legs to release downward,
Heavy and relaxed.
Bring awareness to the pelvis and the hips.
Letting this area soften and widen.
The lower back relaxes.
The abdomen remains easy and receptive to the breath.
Bring awareness to the chest and the upper back.
Allow the shoulders to drop away from the ears.
The arms relax.
The hands soften.
The fingers gently release.
Bring awareness to the neck and the throat.
Let the jaw unclench.
And soften the tongue in the mouth.
Release any tension in your face,
Eyes,
Forehead,
And space between your eyebrows.
The body is now relaxed,
Yet the mind remains quietly attentive.
Now gently shift your awareness to the breath at the nostrils.
Notice the subtle sensation of air as it enters and leaves the nose.
Feel the coolness of the inhalation and the slight warmth of the exhalation.
The breath is more refined here.
It's light,
Quiet,
And very precise.
Inhale,
You feel the coolness.
And exhale,
You feel the slight warmth.
Then see if you can rest your attention at the very corners of the nostrils.
Feeling that same cool touch of breath on the inhale.
And the warmth on the exhale.
Let the breath just flow naturally.
And again,
If thoughts arise,
Which they will,
Allow them to pass without engagement.
Just returning again and again to the feeling of the breath at the nostrils.
Now allow a simple mantra to arise in the mind.
You might use so on the inhalation and hum on the exhalation.
Inhale,
So.
Exhale,
Hum.
The mantra flows effortlessly with the breath.
Inhale,
So.
And exhale,
Hum.
There's no need to repeat the mantra externally,
Loudly,
Or forcefully.
This is an internal mantra.
So it's subtle,
Almost like a whisper in the mind.
If the mantra fades,
You can return to the breath.
And if the breath fades,
You can return to the mantra.
Just allow your awareness to rest here in this simple rhythm for about another minute.
Gradually allow the mantra to dissolve.
And rest for a few moments in quiet awareness.
Body relaxed.
Breath natural.
Mind at ease.
When you're ready,
Gently bring some movement back into the body.
And carry this sense of steadiness and clarity with you into the rest of your day.
Thank you so much.
