2mins – 15mins as long as you need.
Choose a quiet spot in your home, and dismiss distractions, sit with your back straight feet on the floor, or cross legged on a cushion. Begin by taking a few breaths to center your thoughts and begin by scanning your body by breathing into and all tense areas. Once you’ve pinpointed a few areas that need attention, bring your attention to your breath and the sensation or the cool air as it enters the nostrils and the warm air as leaves the nostrils. Take 3-8 breaths here, or as long as you need to feel relaxed and centered. Continue breathing in and out through your nose, on the inhale feel the lungs expand, and on the exhale feel all your stress and tension leave the body. On the next breath feel your body getting fuller, and as you exhale let go of unnecessary anger. Breathe in feeling alert and awake, and as breathe out, relaxing your muscles, jaw, shoulders, belly, thighs, or butt. On this last breath as you inhale, feel a sense of fullness in your body and mind, and as you breathe out, let go of any negativity you’ve been holding on to. Check in with how you’re doing, don’t worry too much about how you’re doing, just remain focused on inhaling positivity, and exhaling negativity. If you want to keep going, begin by counting your breaths and stay with whatever arises.