I'd like you to begin by either sitting comfortably in a chair with your feet planted on the floor, or sitting cross legged. Here allowing your spine to be elongated as you sit tall, your hands are resting in your lap. Or you might choose to lie down with your arms resting at your side. You might also find that you're more comfortable with your eyes closed. Or you might choose to look at the computer screen at the images before you whatever is more comfortable for you. So we begin by kind of sloughing off any excess tension, we might be feeling and we do so by inhaling through the nose and we're drawing our shoulders up up to our ears.

Deep inhale. And on the exhale, drop the shoulders and exhale through the mouth. Almost like you're popping a balloon, just tie it out. Once again, inhale All the shoulders up to the ears, deep breath in. Open your mouth and just let's do that together. One more time, inhale.

And exhale. Now allow your breath to return to normal. Inhaling and exhaling through the nose. But remembering it anytime during this meditation, if you feel like you have a buildup of tension that you need to let go of inhale and side out. So we take a moment to focus our awareness on our breath. And for the moment, we're not trying to control it in any way.

We're simply noticing it, watching where it goes as we inhale and as we exhale For some people I have suggested to imagine that it's a color. So if you happen to like the color yellow or green, imagining the air is that color and watch it as you inhale, where it goes in the body and watch it as you exhale. If thoughts come to your mind, that's completely, okay. Simply acknowledge them, turn them into clouds, allow them to float by, and then return to your breath. And now we're going to begin to kind of focus that breath just a little bit more. So we turn to our Breathing so you're bringing the tip of your tongue behind your upper teeth.

Here lips are gently closed, slightly parted but closed and your jaw is relaxed. you're inhaling to the back of the throat and down into the belly. And you're hearing for that ocean breath in the back of the throat. And if you can imagine ocean waves, it's as if you breathe in, it reaches the top of the wave, pause the breath, exhale out as it reaches the bottom of the wave and crashes down. So let's work on that breath for just a moment. Inhale and exhale.

We're going to take a moment to see if we can scan our body for any tension and relax that further into the floor. So whether you're sitting or lying down, you taking a deep inhale. And as you exhale, feel your body sinking into the ground or into your chair and you're feeling completely supported by the earth. Starting with the crown of your head, you're kind of relaxing your forehead and the top of your head. Moving on to your facial muscles. You might even scrunch your face just a little bit and then release it relax the cheeks, relax the jaw moving down, relaxing your neck shoulders.

Allowing your chest and your mid back to feel relaxed. relaxing your arms. relaxing your belly and your back. Keeping your breath going relaxing your hips and your legs. relaxing your toes as you inhale. Imagine you're gathering up anything in the body that no longer serves at whether it's excess stress or tension, negative thoughts, even physical pain, inhale, draw it up and exhale, slowly release it into the earth.

It says if it's being recycled for a better part Press. Good with each exhale, see if you can relax even further. We're going to add one more component to this. So I'd like you to take your one hand and rest it just below your belly just below your navel on your belly and your other hand on your chest. And you're taking a deep inhale and I want you to allow the belly to expand. And then keep breathing.

Feel the chest expand. Keep inhaling into the throat and head. You might even choose to raise your shoulders up like we did in the beginning. Pause at the top of that breath, feeling full. And exhale, relax the shoulders. Relax the chest, relax the belly.

And again, inhale, drawing the airway down first in your belly. And then allowing the chest and ribcage to expand. And finally, up into the neck and shoulders. And then exhale, relax the shoulders. Relax the chest and relax the belly. I'm going to be quiet for about a minute as you keep working on that three part breath and we're just seeking to find a little more space.

And when you're ready, go ahead and bring your hands back to your lap or your side. Allow your breath to return to normal. Not trying to control it or focus it in any particular way. scan your body one more time. Inhaling oxygen in an exhale relaxing And knowing that anytime that you need a moment away from the rest of the world, you can come back to this breath work whether it's one or all parts. When you're ready, kind of wiggle your fingers and toes, you might wrap your head from side to side.

And then gently open your eyes.