sitting for a moment

Sit in a relaxed posture. Let the body fall into a comfortable position that requires no effort to maintain. Breathe deeply, fully, and let the joints and muscles relax, settling into their proper position. Breathe in, breathe out, deeply, relaxing...

pause for one full breath

Starting with the eyebrows, let the muscles completely relax, and soften. Let the muscles relax fully around the eyes, and the eyesockets; the forehead, and the temples; let all the muscles of the upper face just go slack.

Relax the cheeks, the muscles around your nose, and your lips. Relax the muscles at your temples, and around the sides of your head. Let the whole scalp just relax, and soften. Feel your whole head tingling as the tension releases fully through your breath.

Let your mouth and lower jaw relax completely, hanging perfectly still, and open. Open the throat and breathe from your diaphragm. Feel the air travel through your nasal passages and your open throat. Follow the breath as it descends to the bottom of your lungs, filling your entire chest with cool oxygen.

allow two full breaths to pass

Still sitting, still relaxed, let the muscles of the throat, the sides of the neck, the base of the skull, and the back of the neck, relax. Feel the energy dissipating from the base of your skull and down through your neck. Breathe in deeply from your head through to the ends of your fingers; allow the whole body to become a vessel for the continuous breath.

on the in-breath.....

on the out-breath.....