Begin by lying down in a comfortable position,
Doing your best to make sure that you won't be disturbed during this practice.
Just allow yourself to breathe naturally,
Just feeling your natural breath,
Your normal breath,
However that happens,
However your body breathes on its own,
And as best you can letting go of anything before this practice,
Anything for afterwards,
Bringing every ounce of your attention within your skin,
Feeling the outline of your body,
Being aware of whatever sensations you notice in the body,
Feel down into your legs,
Your feet,
And completely let go of holding up,
Supporting your legs,
Feel into your arms,
Your hands,
Your shoulders,
And completely let go of holding up,
Supporting your arms and hands,
Feel the back of your head resting on the ground and allow the weight of your head to soften onto the ground,
Softening the neck muscles,
Letting the head be completely supported,
Feel into the low back,
The sacrum area on the ground,
Feel your middle back,
And feel the upper back,
The space between your shoulder blades,
And with your next exhale,
Letting the whole body soften,
Melt into the ground,
Letting go of holding up,
Supporting your body,
Allowing yourself to be completely supported by the ground,
Be aware of the movement of the breath in your body,
The natural sensation of expansion and contraction as your body breathes on its own,
Bring your attention down around your navel,
The space just below your navel,
And feeling deeply into the center of the body,
And allowing that movement to happen freely with your breathing,
Not trying to control the breath or intentionally breathe deeply,
But just allow your body to breathe on its own freely,
Letting go of any ideas about how the breath should be,
Doesn't matter if it's long,
Short,
Quick or slow,
Feeling into the muscles around your abdomen,
Sides of your abdomen,
And the deep muscles around your spine.
As your body inhales on its own,
Focus on softening any resistance to that natural expansion with your inhale,
Just allowing that to happen,
Softening any resistance,
And be curious,
Feel like you're just observing someone else's body breathing,
How does your body want to breathe,
How does it naturally breathe on its own,
If you let go of all control,
All interference,
And just allow,
Surrendering to the breath,
And enjoying that natural movement,
Observe your own involvement,
And if you see yourself come in and try to change the breath in any way,
Be aware of that,
And surrender again,
Let go,
Just allow,
There's no right or wrong way to breathe now,
Feel like a silent witness,
Observing your body,
Resting completely on the floor,
Observing your body breathing on its own,
Just allowing this natural process to happen,
If you notice any habitual resistance in the body,
Letting go,
Just allowing,
Softening into your breath,
Letting it happen on its own,
And continue observing your body breathing on its own,
Simply being with each breath,
Each inhale,
Each exhale,
Letting go of the last,
Letting go of the next,
Just this breath,
Just this breath,
Just this breath,
And then let go of the breathing,
Be aware of the whole outline of your body,
Be aware of how your body feels,
Be aware of how your mind feels,
And feel free to remain here longer if you'd like,
Really listening to your body,
Really taking your time,
Trying to maintain this state,
This calm,
This peace,
This relaxation that you found,
For as long as possible after the practice,
If you feel ready,
Begin to focus on the outline of your body,
Feeling along the skin,
On the whole outside of the body,
Being aware of the body touching the ground,
The touch of the clothing on your skin,
The temperature of the air,
Beginning to slowly deepen your breath,
Intentionally filling your belly,
Build to a deeper breath,
Expanding your rib area,
And build to a full deep breath,
Expanding your chest,
If you feel ready to move,
Beginning to make small movements with your hands and your feet,
Gently rocking your head side to side,
Inhale and reach your arms overhead,
Reach out through your toes,
Take a full body stretch,
And exhale,
Draw your knees into your body and roll over to your side,
Resting here,
Whenever you feel ready,
Resting up to a seated position,
And mindfully moving back into your day.
