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Gently sit still and straight, hands folded or fingers touching, feet flat on the floor.  Softly focus your eyes and slow down as you read this exercise. Take a long slow deep breath. Exhale with a releasing swoosh. Repeat. Begin to inhale slowly through the nose. Feel the air flow as it expands your belly; hold a few seconds. Exhale slowly through the mouth; hold a few seconds. Repeat over and over.

Then gently shift focus onto the scent of the air; feel the cool movement in the nostrils and on the tongue; hear the exhale – and the soft background sounds. Soft, gentle, quiet – All is well. Gently focus on your finger tips, feel the texture and temperature of your skin. Gently wiggle your toes and feel your shoe, the floor, the earth.  Breathe. Softly whisper to yourself:  I am here now and all is well. I am here now and all is well.  

Begin to gently perceive your surroundings and where you are now. Slowly open your eyes and look around. Thank Source (or yourself or the Universe or God) for being who you are, safe in this moment, here now.

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