Come into a comfortable seat.
Relax your shoulders.
Find a long spine,
Sitting upright.
If it feels comfortable,
Close your eyes and bring your awareness to your breath.
In this practice,
We dive into the different sensations that our breath brings as we inhale and exhale.
Every inhale brings a sense of expansion,
Creating space.
And every exhale brings a sense of relaxation,
Finding back to your center,
Back into stillness.
And that point of stillness creates the next waves,
The next breath flowing in,
Creating expansion in your being.
And we first guide our attention to our chest.
We notice the movement in our chest,
In the front body.
Even a little bit in the side body.
How does expansion feel in your chest as you inhale?
And how does relaxing feel in your chest as you exhale?
Where do you feel expansion and movement?
Can you feel it in the front of your chest,
Moving out and forward?
Can you feel the movement more in the side of your chest,
Expanding out to the sides?
Can you feel both at the same time?
Guide your awareness now down to your abdomen.
How does expansion feel in your abdomen as you inhale?
And how does relaxation feel in your abdomen as you exhale?
Breathing in,
Does your abdomen expand to the front?
And can you also feel it to the side?
And can you feel the expansion to the front and to the side at the same time?
And can you feel relaxation happening in the front and in the side of your abdomen as you breathe out?
Guiding your attention to your pelvic floor at the bottom of your spine,
Can you feel extension and expansion as you're breathing in?
In your pelvic floor,
Generating space downward and to the side as you breathe in?
And relaxing your pelvic floor muscles as you breathe out.
Guiding your attention now to the back side of your body.
It might be more challenging to detect the movement in the back body,
But let's try.
Can you feel a gentle sense of expansion in your lower back as you breathe in?
And can you feel soft relaxation happening in your lower back as you breathe out?
Do you feel the expansion to the back?
Can you also detect it slightly to the side?
And can you feel it at the same time?
Generating space and expansion to the back?
Towards the back and to the side as you inhale.
And relaxing back in as you exhale.
Guide your awareness now to your upper body,
Your shoulders.
Can you observe the movement in the shoulder blades,
In the upper back as you inhale and as you exhale?
Feeling expansion and space with the breath in and relaxation with the breath out.
Bring both hands to your heart now.
And for the next couple of breaths,
See if you can feel your whole upper body breathe.
Feeling the expansion as you breathe in,
In all parts of your upper body.
And feeling the relaxation as you breathe out in your whole upper body.
Guide your awareness to your heart now.
Feeling your heart space with both palms and the movement of the heart.
With the breath in your heart space.
In the palms of your hands.
You did well today.
Thank yourself for taking the time to connect back to yourself,
To your breath.
And take this calming sensation that you just generated in your body back into the rest of your day.
