Let's begin.
Sit comfortably with your eyes softly closed.
Scan your body now from the crown of your head to your shoulders,
All the way down both arms.
Check in that both hands are resting lightly on your lap.
Awareness at your shoulders to your hips.
Allow your shoulders now to just relax and fall away from your ears.
Awareness at your hips to your knees,
From your knees to your ankles.
And then just connect that both feet are on the floor uncrossed.
And allow your body to be soft.
Become mindful now of the external environment.
Notice any sounds outside of the building that you're in.
And then within the building,
Within the room.
Have the intention now just to let go of all of the external sounds and become mindful of your internal sounds.
Notice your breath.
And as we let go of this external environment,
We will meet our breath at the nostril opening.
And as the breath goes in through the nose,
Becoming aware of the inhale,
The gentle expansion in the body and the exhale,
A slight contraction in the body.
We're just going to observe your breath for the next few moments.
So there's no need to force or concentrate.
Observe how you're breathing.
And as you begin to observe,
You may notice whether the breath is slow or fast,
Loud or faint.
Maybe it's irregular or thready.
So it's a silent intention that you say to yourself to tell your breath to slow down.
Slow down.
As your breath slows down it'll naturally deepen.
Allow the breath to be natural.
I am breathing in and I am breathing out.
I am breathing in.
I am breathing out.
There is nowhere to go.
There is nothing to do.
Just to breathe.
And however your attention drifts away,
Maybe you feel distracted by a sound or a thought or a sensation.
Come back using your breath awareness.
Breathing in and breathing out.
And really allow this beautiful stillness now to wash over your whole body.
Letting go of all thoughts.
Releasing all of the accumulated tension.
And however your breath may change during this practice,
You may notice that it may speed up.
Or maybe it's slowing down to the point where you feel like you've stopped breathing.
Just gently come back.
Meet the breath at the nostril opening.
Breathe in.
Breathe out.
Allowing your body to soften.
Giving yourself permission now just to release all accumulated tension.
Cleansing and clearing you out as your awareness drifts deeper and deeper.
Deeper and deeper into this beautiful pool of stillness and silence within you.
Continuing on your own for the next few minutes.
I am watching the time and when you hear the chime,
Just sit easily,
Remaining with your eyes softly closed.
Thank you.
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