Find a comfortable place to either sit or lie down and give yourself a few moments to settle in,
Noticing as you do so,
How you're doing so,
And beginning to bring this lens of awareness into yourself.
I invite you to close your eyes if it feels right to do so,
And begin to bring your awareness to your breath,
Noticing the natural ebb and flow of each inhale and exhale,
The gentle push and pull,
Beginning to invite a softness with each exhale,
Relaxing the muscles in your face,
Softening the space between your brows,
Relaxing your tongue and the throat,
Inviting a softness into the jaw,
Relaxing through the shoulders,
Releasing any tension you may be holding onto in the arms,
Noticing the space around your heart,
And inviting that softness there,
Relaxing the belly,
The hips,
Down through the thighs,
Releasing the kneecaps,
The calves,
And feeling this gentle wave travel through the toes,
Bringing the awareness back to the breath,
Perhaps inviting a depth into the breath.
As you inhale,
Expand the belly,
Feel the sides of the ribs open,
The top of the chest,
And as you exhale,
Slowly,
Intentionally emptying out,
Inhale,
Expanding,
Exhale,
Surrender,
And just noticing,
Visualizing a wave of peace and relaxation washing over you with every breath,
Drawing in the energy of peace,
Breathing out a wave of relaxation,
And breath by breath,
Letting go,
Letting go of yesterday and thoughts of tomorrow,
And breathing in presence,
Just noticing perhaps the sound of the breath,
The feeling of the body moving ever so slightly with each wave of breath,
Nothing to do,
Nowhere to go but to be here now with your breath in your body,
Moment to moment.
Feel free to explore this inner space of calm and tranquility you are creating,
Noticing how smoothly your breath can flow,
How the breath pulls you into presence,
Beginning to invite movement into the body,
Perhaps a wiggling of the fingers and the toes,
Perhaps you flutter your eyelids open if they were closed,
Reaching the arms above for a nice full body stretch,
Taking a nice big inhale through the nose and release through the mouth,
And take a moment to reflect,
Reflect in the difference of how you feel now versus when you began.
May you carry a feeling of peace and relaxation with you throughout the rest of your day.
Thank you.
Namaste.
