Welcome back.
This is the third part of our journey into presence,
Stillness,
And embodied awareness.
If you have practiced with me before,
First relaxing the shoulders,
Then softening the belly and breathing.
This next step will take you deeper.
If you are joining for the first time,
It's perfectly fine too.
This session will last around 10 minutes and it's all about softening the jaw and feeling more grounded,
Supported,
And whole.
So find a comfortable position,
Lying down or sitting,
And allow yourself to arrive.
Let the outside world gently fade into the background,
And offer yourself this time just for you.
Let's begin by noticing the natural rhythm of your breath,
Just feel it.
Bring your attention gently down to your belly,
Place your hand on your lower abdomen if that feels good,
And with each inhale,
Invite the breath to expand the belly slightly,
And with each exhale,
Allow everything to soften.
Let your breath be low,
Slow,
And thoughtless.
This is your anchor,
Your breath is your company.
Now bring your awareness to your jaw,
Notice if you are holding tension there.
Gently allow the lower jaw to hang just a little heavier,
Feel how it drops away from the upper jaw,
Creating space.
Let your tongue soften inside your mouth,
Let your lips be loose.
Let the inside of your mouth become warm and heavy.
Allow gravity to melt away the effort in your face,
You may even sigh out through the mouth.
Take a slow,
Steady inhale through your nose,
Counting silently to four,
One.
Then exhale softly through your nose or mouth,
Counting to six.
There is no need to force or strain,
Simply let the breath flow at its own pace,
Gradually matching this rhythm.
Inhale for four,
One,
Two.
With each time exhale,
Notice how your body releases a little more tension in the jaw,
The shoulders,
The chest.
Imagine the breath as a wave washing over you on the inhale,
Retreating gently on the exhale,
But for a few moments letting the mind follow a slow rhythm.
Simply acknowledge it and return your attention to counting the breath.
The longer exhale tears your body,
It is safe to relax now.
As the breath steadies,
Notice how the space within you also becomes steady,
Spacious and still.
We will carry this calm awareness deeper into the rest of the session.
And feel a subtle release.
Feel how your whole body begins to drop into the ground,
As if the earth is holding you,
Receiving you with ease.
This is grounding,
This is support.
You don't have to hold yourself up anymore.
You can rest here,
Just as you are.
Stay here a few more moments in the silence.
Notice that gravity and presence do the work.
And when you are ready to return,
Gently begin to move the tips of your fingers and toes.
Maybe roll your head softly,
Side to side.
Take a slow breath in through the nose,
And sigh it out.
Notice how you feel now.
What changed?
What softened?
What deepened?
And if this space felt nourishing for you,
I invite you to come along with me into part 4,
Where we will continue our journey into embodied presence.
There is no rush.
Just one breath at a time.
Thank you for practicing with me.
Have a beautiful day or evening.
