Welcome to this gentle,
Grounding breath session.
We're going to allow our breath to sink deeper,
Using our diaphragm,
Breathing into our belly,
And we're going to use some visualisation to support this.
Before you begin,
I invite you to find a comfortable position.
If you're able to lie down,
You may find that easier.
However you're positioned,
Allowing yourself to gently support your back,
Ground your feet or your sit bones,
And allow the body to soften and settle.
Place your hands gently on your belly.
Maybe you already feel the gentle rise and fall with each breath,
And if this hasn't happened yet,
That's absolutely fine.
This practice is a moment of stillness,
And a space for deep connection with yourself.
If it's comfortable for you,
You could close your eyes,
Or allow your gaze to rest softly ahead of you,
Taking a breath in through your nose,
As slow as is comfortable,
Starting to feel your belly expand fully.
Exhale gently through your mouth,
Through pursed lips,
Releasing any tension for a couple of breaths,
A gentle inhale through your nose,
And a soft exhale as if you're blowing through a straw,
Or blowing a candle,
Releasing tension,
Letting go of tightness,
And settling into stillness.
With each breath now,
We move into an inhale through our nose,
And an exhale through our nose.
With each breath,
Feeling the connection of your hand gently resting on your belly,
Allowing yourself to feel the sensation of breathing into your hand,
Allowing the belly to softly expand.
We don't need to force it,
We don't want to constrict it,
Allowing things to move freely.
If you feel like the diaphragm is not moving easily,
You could visualise the belly gently moving in and out,
Up and down,
Until it gently starts to move,
Allowing yourself the space and the time for the body to settle into this.
With each breath,
Imagine yourself standing in a vast ancient forest,
Sunlight filters through the trees,
Astaying a golden glow,
The earth beneath you is steady,
Strong,
And waiting to support you.
As you breathe in,
Visualise golden roots gently unfurling from the soles of your feet,
Or from your sit bones,
From your back,
Stretching deep into the earth.
Each breath draws these roots further down,
Intertwining with soil,
Rocks,
And the wisdom of the land.
Feel the breath filling your diaphragm like nourishment,
Drawn directly from the earth.
You are supported,
Held,
And connected.
With each exhale,
Imagine tension melting away,
Flowing down through your root,
Dissolving into the earth.
Any heaviness,
Any lingering stress,
Any worries,
Drifting downwards,
Absorbed and transformed by the ground beneath you.
Your breath carries away distractions,
Grounding you deeper in the present moment.
Let your inhales become fuller,
Softer,
Your belly gently expanding,
Your chest soft,
Open.
Feel the space within you growing,
Softening,
Inviting lightness.
As you exhale,
Sense the weight of your day lifting,
Leaving behind a steady calmness.
Every breath you breathe connecting you more deeply to this rooted stability,
The unwavering support of the earth beneath you.
As you take a few more breaths,
Visualise the golden roots gently retracting,
Folding back into the soles of your feet,
Leaving behind a deep sense of strength and steadiness within.
As we breathe,
Feeling that gentle warmth of gratitude for this moment,
For this breath,
For the connection you've cultivated,
Staying here for longer if you would like to,
And when you're ready,
Slowly,
Gently bringing yourself back into your space,
Softly opening your eyes and returning to the present with a sense of calm and ease and safety.
