Just bringing yourself to a comfortable space,
Whether that be laying down or seated.
If you are laying down then feel free to put a cushion or a blanket under your knees and just to keep a cushion under your head to just make sure that your body is completely relaxed.
You may want to bring a hot water bottle into this practice as well if you are feeling like you have some aches during this particular time.
Just making sure that you're keeping your lower belly,
That womb area,
Our area of our sacral chakra and our root chakra nice and warm,
Nice and protected.
And gently just placing your palms on your lower belly,
Just bringing your eyes to close or lowering your gaze,
Lowering your drishti.
And just arriving in this space,
Just noticing the sensations that are going through your body.
You may have some cramps,
You may have some aches,
You may be okay in this particular moment.
Just checking in,
There's no need to change anything,
There's no need to try and control the way you're feeling.
There's no need to aggravate any symptoms,
We're just here,
We're just being,
We're just arriving.
We're just noticing ourselves,
Just being aware of our body and how we're feeling here today.
And as we arrive with our physical body,
Just gently bringing your awareness to your breath.
Just gently bringing your awareness to your breath.
Just noticing its rhythm,
Just noticing that connection of your breath with your physical body.
Feeling that breath travel through you as your palms rise and fall.
As you inhale and exhale,
Just noticing how that breath travels through you,
Creating its own rhythm,
Its own dance through your body.
And then with your next inhale,
Just taking a deep breath in,
Allowing that breath to enter through your nose,
Traveling all the way down,
Into your pelvis area,
Just seeing if you can really fill up your body with your air.
And then just exhale and letting that go.
And again,
Taking a deep breath in,
And exhale and let that go.
And when you're ready,
Taking a deep breath in,
And when you're ready,
Taking a deep breath in,
Allowing it to travel all the way down to your pelvis,
And then exhale,
Letting it go.
When you're ready,
Taking a deep breath in,
And exhale,
Letting it go.
And again,
Taking a deep breath in,
And then exhale and letting it go.
Just letting that sequence go,
Just noticing your breath now,
Noticing your body now.
How are you feeling?
And then with your next inhale,
Just noticing how your body is moving.
And then with your next inhale,
We're just taking a very slow breath in.
So I'm going to count to five as you inhale,
We're going to hold for a second,
And then I'm going to count five while we exhale.
We're just really slowing down that breath.
And as you do your inhales and exhales,
Just really try and inhale that air all the way down to your pelvis,
Really expanding through that solar plexus,
That sacrum,
Really expanding through that solar plexus,
That sacral and that root chakra area.
Just really allowing oxygen to pass down through to that area where you may be experiencing some PMS symptoms.
So when you're ready,
With your next inhale,
Taking a breath in for one,
Two,
Three,
Four,
Five,
Holding for one,
And then exhale slowly for one,
Two,
Three,
Four,
Five.
And when you're ready,
With your next inhale,
Taking a slow breath in for one,
Two,
Three,
Four,
Five,
Holding for one,
And then exhaling for one,
Two,
Three,
Four,
Five.
And then when you're ready,
With your next inhale,
Taking a slow breath in for one,
Two,
Three,
Four,
Five,
Holding for one,
And then exhaling for one,
Two,
Three,
Four,
Five.
And then for the last time today,
When you're ready,
With your next inhale,
Taking a slow breath in for one,
Two,
Three,
Four,
Five,
Holding for one,
And then exhaling for one,
Two,
Three,
Four,
Five.
And then just letting that go,
Allowing your breath to resume its natural rhythm.
There's no need to change or alter it in any way.
Just re-checking in with your body here,
Noticing how you're feeling,
Noticing that rhythm of your breath.
And gently just bringing your palms together into prayer position,
Anjali Mudra.
And then just rubbing your hands together to create some heat here.
And then when you feel as though your palms are warm,
Just gently placing them on your lower belly or any other area where you may be experiencing any cramps or any aches or pains.
And just allow them to just rest here for a while.
Just sending that energetical love,
Healing,
And warmth to your body.
Just staying here for as long or as little as you would like today.
And coming back to this practice,
Just letting your breath resume its natural rhythm here.
Just staying here for as long or as little as you would like today.
And coming back to this practice as and when you feel as though you need it.
Namaste.
