Find a comfortable position,
Either sitting down or lying on your back.
Gently close your eyes here and begin to bring awareness to your breath.
Taking a moment to first observe and not changing anything at all.
Just noticing your breaths.
Notice if they're short,
Shallow,
Or sharp,
Or maybe they're long,
Deep,
And smooth.
Just notice how you've derived.
Now bring your awareness to your thoughts.
Notice what distractions seem to replay in your mind.
Without creating judgment or stories around them,
Just notice.
Are your thoughts positive?
Are they negative?
Do you find yourself frustrated because the mind is beginning to wander?
Just take a moment to check in here and notice where you are.
Now begin to transform your breathing.
Begin to make your inhalations and exhalations of equal length.
Maybe extending them for a count of three or four.
Take a moment to think and consider taking a pause at the top of your inhale before you release it.
As you continue to breathe with intention,
Bring your awareness to something you would like to release.
Something that no longer serves you.
Maybe it's stress,
Worry,
Self-doubt,
Or negative thoughts.
With every exhale,
Feel the weight releasing off of you as you let it go.
Notice your body feeling lighter.
Notice your mind becoming more at peace.
Now think of what you would like to take in.
Maybe it's joy,
Peace,
Happiness,
Or contentment.
With every inhale,
Feel the positive energy filling up your entire body.
Notice yourself coming into a better state of mind.
Notice the fullness of your spirit.
Hold on to this feeling.
Know that you have control over your mind.
Know that if you think on positive things,
It will be.
Take one more slow inhale through your nose,
Gathering up whatever you would like to release.
And then part your lips,
Exhale out of the mouth,
And let it go.
When you're ready,
Slowly begin to flutter your eyes open and enjoy the rest of your day.
