First, and for a tasteful treat, take on a healthy habit or continue one that you already have. Enjoy a beverage that you know to be good for you; experiment with a new kind of tea, drink more water, or try a substitute coffee drink.

Take a break from whatever you are doing and decide to take a few minutes off.
Find a place where you can be alone (or at least uninterrupted) and in a comfortable seat. Have a drink and then close your eyes.

As you settle, take in all the thoughts that begin to present themselves to you. Notice what you are thinking about. Give yourself some time with this (one, two or three minutes), so that you can listen and feel what is on your mind. Then re-adjust your posture, sit up a bit taller, rearrange yourself as need be, and take a deep full long breath.

Notice your breathing as it is flowing in and out. Breathe in through the nostrils slowly from the belly all the way up to the top of your chest and breath out through the nostrils all the way down to the bottom of your breath, pulling in your navel slightly. Continue this for several breaths in a row (six to twelve), taking time to feel your body full after inhaling and empty after exhaling.

Then let your breathing relax naturally and consciously relax your closed eyes, forehead and jaw. Feel the sensation of letting go in your face, while keeping aware of your posture and your easy steady pattern of breathing. Sit with this for a few moments noticing sounds around you while feeling separate and uninfluenced by them.

Let yourself ponder thoughts of relaxation while feeling yourself aware, calm, and focused within. Know that all is well and will be taken care of. Feel a sense of ease in your ability to care for all that you have taken on. Once you are ready to move again, take yourself back into another breath allowing the strength, energy and the feeling of expansion to enter into your moment.

Maintaining this state of mind, turn your attention to your body and practice a few easy stretches. While sitting up comfortably, hang your head to the side stretching the shoulder and neck. Move your head from one side, forward and to the other side, several times slowly…moving through all spots of tension.

Following this, sit towards the edge of your chair and turn to reach around your back. Hold the knee you are turning towards with the opposite hand as you reach around your back and take a hold of the furthest side of the chair for a side twist (keep both sit bones even and firmly planted, lift your chest and roll your shoulder back). Picture this spinal twist as if you were ringing excess water out of a wet rag. Repeat this two or three times on each side.

With your practice now coming to a close, acknowledge yourself for taking the time to consciously choose to connect to the moment, creating a state of inner peace and calm. Return yourself to that inner feeling of strength and well being by bringing in any thought that makes you feel good. Send that thought into your body on the wave of a breath…breathe it in, hold for a moment and let it out slowly.

May we be guided by the peace inherent within us.

Andrea Matros is the owner and director of Living Yoga Center. She can be reached at (951) 676-2206.