"The Highest Form of Grace is Silence"
~ Sri Ramana Maharshi
Breath
Take a moment to breathe. Breathe in trough nose and out through mouth (making haaaaaaa wispering sound). Feel the air you´re breathing in is giving you new life energy, and breathe out worries and tiredness. Become fully aware of the moment here and NOW. Let breath carry you into presence. Fill your body with life energy. Breathe conciously for 3-5 min, and you will feel refreshed.
Awareness
Feel the chair that you are sitting on and how it is carrying you. Breathe and let the body become heavy. Keep the spine straight. Ask yourself: Where is my attention now? Bring it to the present moment. Feel the body get heavy sitting on the chair. Keep spine straight. Breathe energy into places in body that need some refreshment. Again asking: Where is my attention? If you have thoughts about past or future, notice and let them be there, but at the same time bring awareness to the moment here and now. Breathe energy into places in body that feels "stuck" or need some attention. Let breath carry you deep into present moment. Stop the exercise with feeling the chair against buttock and how it is carrying you. Feel the heaviness, and relax body and breath. And one last time asking: Where is my attention now?
Safe place (Fantasy travelling)
Close your eyes and sit relaxed. Imagine that you are in a beautiful place where it is safe and comfortable. It can be a place you know and have been, or a fantasy place. Take time to enjoy the place. Make yourself comfortable and breathe in the nourishing surroundings.
After some time with breathing you can ask: Are there any special sounds? Or can you smell anything? How is temperature? Take time to feel the energy of the place. And breathe. Coming more and more into present moment and fully aware. Let breath carry you deeper and deeper into relaxation. Bring attention to body, and if there are any special places in body that need some extra energy. Breathe into this places, and imagine that the oxygen from breath is bringing life and new energy.
After a while it is time to leave the place of your imagination. Know that you can always come back to this place in fantasy. Breathe and move body softly, starting with fingers and feet. After a while it is time to open eyes and bring attention back in the room. Try to keep contact with the safe place inside, after the eyes are open.
Awareness
Feel the chair that you are sitting on and how it is carrying you. Breathe and let the body become heavy. Keep the spine straight. Ask yourself: Where is my attention now? Bring it to the present moment. Feel the body get heavy sitting on the chair. Keep spine straight. Breathe energy into places in body that need some refreshment. Again asking: Where is my attention? If you have thoughts about past or future, notice and let them be there, but at the same time bring awareness to the moment here and now. Breathe energy into places in body that feels "stuck" or need some attention. Let breath carry you deep into present moment. Stop the exercise with feeling the chair against buttock and how it is carrying you. Feel the heaviness, and relax body and breath. And one last time asking: Where is my attention now?
Safe place (Fantasy travelling)
Close your eyes and sit relaxed. Imagine that you are in a beautiful place where it is safe and comfortable. It can be a place you know and have been, or a fantasy place. Take time to enjoy the place. Make yourself comfortable and breathe in the nourishing surroundings.
After some time with breathing you can ask: Are there any special sounds? Or can you smell anything? How is temperature? Take time to feel the energy of the place. And breathe. Coming more and more into present moment and fully aware. Let breath carry you deeper and deeper into relaxation. Bring attention to body, and if there are any special places in body that need some extra energy. Breathe into this places, and imagine that the oxygen from breath is bringing life and new energy.
After a while it is time to leave the place of your imagination. Know that you can always come back to this place in fantasy. Breathe and move body softly, starting with fingers and feet. After a while it is time to open eyes and bring attention back in the room. Try to keep contact with the safe place inside, after the eyes are open.
