Namaste.
Please allow yourself to settle into a posture that allows you to be alert.
And then gently close your eyes so that you can bring your gaze inward.
Allowing your focus to stay on your breath.
Allowing you to cultivate a sense of relaxation within the stillness.
And setting this as your sankalpa or intention for today's practice.
As you stay with this moment of being,
I'd like to invite you to take three full deep breaths in from your nostrils.
And exhale slowly with control out from your mouth.
And as you release each breath out,
Feel all the tension dissolving from your body.
When the breath returns to its natural rhythm,
Know that you can still relax into the tranquility of your breath.
Really feel into your body breathing,
Your seated body.
Observes how your body rests on the surface you're on.
Observing the sensation of your body resting and supported.
And as you release each breath,
Feel the tension dissolving from your body.
And as you release each breath,
Feel the tension dissolving from your body.
And as you release each breath,
Feel the tension dissolving from your body.
Scan your body and allow each part that you rest your awareness on to relax.
Starting with your forehead and eyebrows.
Allow the muscles around your eyes to soften.
Your mouth and jaw to relax.
And take a few seconds to smile into your practice.
This is your moment to recharge,
Your moment to honor yourself.
Relax your shoulders and allow your arms to rest effortlessly.
Bringing your awareness to your hands and fingers.
Resting your awareness on your fingertips for a few moments.
Noticing any sensations of tingling or pulsating.
And as you release your breath,
Feel the tension dissolving from your body.
And as you release your breath,
Feel the tension dissolving from your body.
Drawing your awareness now to your chest.
Softening into the Anahata chakra,
Your heart center.
Let your belly relax.
And as you continue to breathe,
Notice the next few breaths softening into your belly.
Let your body relax.
Visualize the next few breaths flowing down into your pelvic region,
Releasing any tension or tightness.
Relaxing all the way down to your legs,
Feet and your toes.
Take a few moments to feel your entire body.
Feeling into all the sensations.
As you feel into your body,
How do you feel right now?
Let your body relax.
Feel the gentle movement of your breath.
Each breath is one more moment of being alive.
Savor it.
Savor this moment.
Let your body relax.
Let your body relax.
If you find that your mind wanders,
Notice where it has wandered off to and gently bring your awareness back to your breath.
The breath that allowed you to be present in this moment and relax.
Let your body relax.
Let your body relax.
When you find that your mind has wandered,
Notice how your body feels.
And if you find that the body has tensed up,
Relax yourself by taking a few deep breaths,
Softening your body,
Letting that calm,
Relaxed state.
Return to your shoulders,
Hands,
Belly.
And just feeling that sense of peace descend on you.
Let your body relax.
Let your body relax.
In today's practice,
Consider cultivating a daily practice of breathing deeply several times a day.
You can use a guided meditation,
Sound bite,
Or set a reminder on your phone to pause intermittently throughout the day so that you can take several deep breaths.
Whenever you're ready,
You may arise from your meditation.
Namaste.
