Mindful breathing practice to help you feel grounded and relaxed.

 
OPENING
Find a comfortable seat with your back supported, maybe rotate your
shoulders, turn your heads right and left slowly a couple of times, maybe
lengthen your spine a litte, when you are ready, come to stillness, make sure
your spine is lengthened with your crown reaching to the sky, your posture
should be alert yet relaxed. Gently close your eyes, but if you prefer to keep
your eyes open, soften and lower your graze.
 
Now take a few deep breaths and spend the next few moments inviting your
mind and body to soften and relax.
 
Mindful breathing
We are going to practice mindful breathing - inhale for 5 counts, exhale for 5
counts. For now, just allow your breath to be nature - it doesn’t matter if it is
deep or shallow, long or short - just notice and breath naturally.
 
Wherever you are in your breathing cycle, just exhale fully. And now inhale
2,3,4,5 exhale 2,3,4,5 ...
Continue counting quietly in your mind, inhale 2,3,4,5, exhale 2,3,4,5...
 
If you mind wanders, just gently bring it back to your breath.
 
ENDING
 
As the practice comes to an end, gently bring your awareness back to your
body, feel the softness in your eyes, your jaw, your shoulders, feel your sitbone
on the chair or cushion, feel the weight of your hands, feel your feet touching
the ground…
As you enjoy the stillness and space you’ve created with this practice, I invite
you to put a smile on your face or in your heart, be grateful for this precious
moment.
Take your time, when you are ready, gently open your eyes, let yourself slowly
come back to the room.