So,
Make yourselves comfortable.
You've all been here before.
When you're ready,
Close your eyes.
You need to adjust more,
Just do so you can settle,
Be comfortable in the chair.
Begin to follow your breath.
Breathing in,
Aware of breathing in.
Breathing out,
Aware of breathing out.
Breathing out.
Now,
As you breathe in,
I want you to imagine she coming in with the breath,
Flowing to the middle,
And then traveling down your legs to the soles of your feet.
Then as you exhale,
Comes back up to the middle dantian.
Just that.
Breathing in,
She expanding down to the soles of the feet.
To exhale,
She coming back up.
Maybe as you first try this,
You can imagine she going to the knees,
And then as you exhale,
Come back up.
Start wherever you can guide your chi comfortably.
With a little practice,
Maybe you can direct chi from the knee down to your ankle.
Then as you exhale,
Comes back up.
Like gentle water pouring from the middle of your body down the legs,
Maybe to the knee,
Maybe to the ankle,
Maybe to the feet.
As you exhale,
It's drawn back up to the middle.
Breathing in,
Aware of breathing in.
Breathing out,
Aware of breathing out.
Air gently coming in,
Chi gently flowing down to the feet.
Exhaling,
Chi gently drawing back up the middle dantian.
Maybe you start to feel sensations of blood flow in your legs,
Along with the energy flow.
Breathing in,
Breathing out.
Legs feeling alive with internal movement.
Blood is always flowing.
Chi is always flowing.
This is just a practice,
Guide it with your intention,
Down from the belly to the hips,
From the hips to the knees,
From the knees to the ankles,
To the sole of the foot,
Even the toes.
As you exhale,
It's drawn back up.
Just move it down as far as you can,
Easily,
Comfortably.
Draw it back up as far as you can,
Easily,
Comfortably.
All the while,
Breathing,
Relaxing.
Letting the muscles in your legs and feet relax and soften.
And let's the chi flow easily,
Let's the blood flow easily,
And the lymph to flow easily.
Energy travels downward on the inhale,
Upward on the exhale.
Breathing in,
Breathing out.
And just let the chi flow go and enjoy your breath.
Relaxation that developed as you were sitting and breathing.
Knowing that sounds will come and go,
Just like thoughts,
Emotions,
And feelings will come and go.
All the while,
You're sitting,
Breathing,
Feeling comfortable.
Aware of sitting,
Aware of breathing,
Aware of your energy flow.
Very nice.
And I invite you to wiggle your fingers a little bit,
Wiggle your toes a little bit.
When you're ready,
Open your eyes.
Reorient to the room.
