So,
Just inviting yourself to lay down and as you bring yourself to the surface beneath you,
Just start to notice and sense the physical sensations of the body.
Let your awareness be drawn to the aches and pains,
The tensions and constrictions.
And just see if you can allow yourself to feel those things without drifting away into a story,
Into an idea of what they mean,
Why they are there.
But just to simply allow the sensations to be felt and if you notice any changes as you maintain your awareness,
Just acknowledge and recognize those shifts as well.
And now we move our awareness towards the opposite,
Towards the physical sensations of lightness,
Of softness and the parts that feel good.
And sometimes these lighter areas are a little harder to notice which is why it can take a little more attention to focus on these softer parts of you.
And if you're really finding it difficult,
Just try to find somewhere in the body that feels a little better than the rest.
And in our practice today,
Our aim is to notice the subtlety of our being,
To become a little more aware,
To be open to the parts of you which have been hidden.
Pushed away or ignored completely.
And each time we make the intention of connecting to these parts of our being,
We are offering ourselves the opportunity to expand,
To grow and to welcome in change.
Now I want you to just become aware of how the breath is in the body in this moment.
And perhaps just take a slightly deeper breath than normal in through the nose,
Allowing the softer areas to expand a little more.
And as you exhale,
Just see if you can spread that softness to all parts of you.
To soften those areas of tightness and constriction.
And we'll continue with another slow breath in through the nose.
And exhaling,
Softening,
Relaxing.
Letting the body feel a little bit more.
Continue on with a very gentle rhythm of breath.
Bearing witness to any new or different sensations that arrive for you today.
Throughout the next 15 minutes,
As we change the natural rhythm of our breath,
We will continue to return to the parts of you that are a little harder to feel.
Always softening,
Always expanding.
So wherever you are right now in your rhythm of conscious breath,
I want you to just invite a slow and deep breath in through your nose.
Have a nice long sigh as you exhale,
Soften everything.
And in a moment,
We will increase the pace and rhythm of the breath.
To drop into a little rhythmic pattern.
To just give us access to our subconscious,
To these parts of us that are not at the surface.
Feel free to follow my guidance to speed up or slow down.
We move through this practice with safety and with trust.
So we'll take a slow and gentle breath in through the nose,
Expanding,
Opening.
Exhale through the mouth as you breathe out.
And we'll just take a breath in and breathe out.
Breathe in,
Just follow this pace and rhythm.
Noticing the subtle shifts and changes that occur as you breathe.
We will keep this rhythm and flow for a few moments.
Allowing the body to expand as you inhale and to soften as you exhale.
We never move with force,
But with a controlled and conscious intention to change,
To feel,
To notice these layers that exist beneath our fundamental surface.
And perhaps you are noticing a little shift in the physical pins and needles in our hands,
Or maybe a little lightheaded,
All normal,
When we change the rhythm of our breath.
Acting deeply as the observer as you breathe,
With our focus on feeling.
Letting go of the mind,
The thoughts and the stories.
Just stay with this rhythm if it's right for you today.
We're going to take our final breath in.
We're going to exhale,
Let the breath go,
And then we're simply going to pause the breath.
So finding your last breath,
Let's bring it in a little deeper,
Bring it up,
Up,
Up.
And then just exhale,
Let the breath fall from the body.
And we stop here.
No need to breathe in.
Just take this time to feel a little more.
Before I call you back,
Just take a little sip of air.
Drop beneath the surface and notice what is here.
Two,
One,
Let's allow a deep breath in,
Bring the air in,
Up.
And we'll exhale and soften.
Notice all of the new sensations that arrive when we do this.
And we'll find the new rhythm of breath.
Maybe a little faster,
Inviting the air in and out to flow with a little more rhythm.
So let's breathe in.
Breathe in and take the breath in a little deeper,
A little more.
We'll just hold the breath at the top here.
Hold it.
Relax,
Exhale,
Let it go,
Let it go.
And we'll breathe in with the rhythm,
The flow,
The natural movement of the breath.
Just letting yourself go for these final few breaths.
Let's find our last breath in,
Let's bring it in nice and deeply all the way in,
Up,
Up,
Up,
Up.
Relax with a nice big sigh.
Soften the body.
Notice the sensations that are here.
What is creeping beneath the surface?
And in 3,
2,
1,
Take a deep breath in.
Hold.
And exhale,
Let the breath go,
Let it go.
And we'll breathe in an expansive and full breath,
Opening the body in all directions.
And exhale.
Breathe in,
Feel that expansion rise up and soften as you exhale.
Breathe in,
Feel the breath rise,
Bring it up,
Soften as you exhale.
Breathe in and exhale.
Breathe in and exhale.
Breathe in and find your rhythm once again.
Follow along to the breath or find your own pace.
Notice what the body needs today.
And as we move through the deeper layers of breath,
We invite in new awareness.
We invite in new sensations.
The more we can breathe in this way,
The more we invite in.
Each breath taking us a little closer to a new experience.
To understand ourselves just that little bit more.
To feel the things we haven't felt.
To connect deeper to our very being.
To feel the true energy of ourselves.
And to let go of all the things that are holding us back.
The patterns and conditioning we have spent our lives being controlled by.
We breathe a little deeper and just feel the shifts occur.
It is time for change.
It is time for the new.
It is the time of discovery.
What lies beneath?
Let's take our final deep and expansive breath into our body.
Let ourselves open wide.
And as we exhale,
We soften and we pause our breath once again.
This time,
You decide when it is time to breathe.
And in this time,
I invite you to deeply,
Authentically connect to yourself.
Nothing else matters in this moment.
Just feel you.
Sometimes all we need is a moment.
A moment for ourselves.
A moment where we can truly feel our own existence.
A moment where we draw our awareness in deeply.
In these final few moments,
Allow the music to wash over you.
To sense the physical.
And when we draw our practice to a close,
My invitation is to take time.
To bring yourself round when you are ready.
And perhaps make a note of any little piece of awareness that came.
Anything that felt important.
This is your subconscious speaking.
It is kind to listen when it does.
