Make your way to a comfortable seated position or lay comfortably down on your back with your palms facing up,
Arms by your sides.
Take a moment to become aware of your body in space,
Letting go of anything that happened in the day before you,
Anything that you have planned for this evening,
This afternoon,
This morning.
Place one hand on your heart,
One hand on your belly.
Just connect with the natural rhythm of your breath,
However you're breathing right now without judging anything,
Without changing anything.
Become aware of the air that circulates in through your nose as you inhale and out from your nose as you exhale.
You may feel the rise of your hand in your belly as you inhale and the softening of your belly as you exhale.
Continue to be aware of your breath,
Your heartbeat.
Now mindfully,
Consciously begin to lengthen your breath,
Long deep inhale for five,
Four,
Three,
Two,
One.
Exhale through your nose,
Five,
Four,
Three,
Two.
Continue.
Inhale,
Five,
Four,
Three,
Two,
One.
Exhale,
Five,
Four,
Three,
Two,
One.
Again,
Five,
Four,
Three,
Two,
One.
Exhale,
Five,
Four,
Three,
Two,
One.
Inhale,
Five,
Four,
Three,
Two,
One.
Stay with the long deep breath,
Soften through your jaw.
Continue to breathe through your nose,
Just allow your lips to part slightly,
Your teeth to part slightly.
Just relax through your tongue.
You can draw the tip of your tongue to the roof of your mouth,
Just where the back of your teeth touch the roof of your mouth.
Relax through your neck and throat.
Your eyes are still open,
You can explore with your eyes closed.
Continue to breathe long and deep breaths.
