Namaste, I'm gonna share with you a simple breath that I find helps to take me quite quickly out of the mind and into the here and now. So just find a comfortable place where you can lie down. Allow your arms to rest away from the body, palms face up, legs slightly apart. Take a deep breath in. (breathes deeply) Exhale out through the mouth.
(breathes out deeply) Allowing a sigh to release the body. Let the bones of the body be heavy, resting down into the earth. Relax the shoulders, and gently swallow, and let the jaw release, lips part. And find a deep breath in, exhale. I'm gonna take a smooth even inhale through the nose.
Smooth even exhale through the nose. So one more breath in. Exhale out through the mouth. Close the mouth, inhale through the nose for four. One, two, three, four.
Exhale through the nose. Four, three, two, one. And then just let the breath return to a natural breath. And do that again. So inhaling just for a clearing breath.
Exhale everything. Close the mouth. Inhale through the nose. One, two, three, four. Exhale through the nose.
Four, three, two, one. And then find a natural breath, easy breath. Just feeling the body soften and relax down into the earth. Deeper breath in, exhale. And bring the knees into the chest.
Just rolling over onto your right side. Keep the head turned on the earth. Press down with the left hand into the earth and as you come up, let the head come up last. Find a comfortable seat. Rest the hands on the thighs.
Inhale, exhale out through the mouth. (exhales deeply) And let the spine straighten, find its alignment. Just notice how you feel. Deeper breath in. Exhale and gently let the eyes open.