So you are going to start by lying down on your back.
You can either lie down onto the floor or on your bed.
However,
If you are unable to lie down at the moment that's okay.
Just make sure that you are sitting with your back straight and your feet flat on the floor and feeling as comfortable as possible.
For those of you who are lying down on your backs I would like you to bend your knees and keep your feet flat on the floor and you are going to place one of your hands in your lower belly and if you feel comfortable you might want to close your eyes and let's just take some time to arrive into your body observing any sensations,
Feelings in your body in the present moment without any judgments.
Remember that there are no good or bad sensations.
Simply observe what's happening for you right here,
Right now.
Now I would like you to become aware of your breathing pattern without forcing anything.
Just observing your breathing pattern and you might notice as your belly inflects with air as you breathe in and falls as you breathe out and after each breathing in and breathing out I would like you to say to yourself let go,
Ease and relax.
So breathing in through your nose and breathing out through your mouth let go and just take some time to focus on your breathing.
Breathing through your nose breathing out through your mouth slowly and observing your belly as it moves on each in-breath and out-breath and just consciously allow your belly and all the organs in your belly to relax,
Ease and let go.
Breathing in and breathing out through your mouth slowly,
Just relax and let go Now as you keep focus on your breathing,
Breathing in deeply through your nose hold it for a few seconds and then release it through your mouth slowly feeling your belly going inwards as you release the air all the way and then hold it for five seconds.
Now breathe in again through your nose fully holding for five seconds and exhale through your mouth slowly releasing all the air in your belly breathing in through your nose again deeply holding for five seconds and exhaling through your mouth slowly and again breathing in through your nose holding for five seconds and slowly release it through your mouth and again breathing in through your nose holding for five seconds and slowly releasing through your mouth well done!
Now we are going to do the same belly breathing exercises but a little faster and when we exhale we will do what is called the lion's breath so you are going to make some noise so as you exhale you will exhale as your exhale should sound something like that and as you do that you will also be pumping your belly bringing it inwards as you exhale and out.
Let's start again hands on your belly breathing in through your nose feeling your belly inflating with air and then release through your mouth fast again exhaling through your nose inhaling through your nose and exhaling through your mouth lion's breath ah in nose out breath in nose out breath in nose out breath make sure you're pumping your belly as you do on each in breath and out breath in nose out breath in nose out breath ah in nose out breath in nose out breath lion's breath in nose one more time and out breath so now you can resume into your natural breathing pattern and again just taking some time to connect to your body and observing any sensations in your body without judgments without over analyzing things.
Now let's do a little massage in your belly area and you're going to make one hand into a fist and you will place the knuckles down in your belly and start moving slowly your hand in a circular motion going clockwise putting some pressure as you move your hand around your belly and it will start actually on the edges of your belly of your belly and slowly bringing in onto the center in a clockwise spiral move and just take some time to with kindness to really massage your belly and just giving yourself some love in your belly area starting from the edges of your belly and bringing it slowly in a spiral clockwise motion when you reach the center you can start again on the edges of your belly in a clockwise spiral motion massaging your belly from the edges to the center and just really take some time to just be in the present moment in the here and the now there is nowhere to go nothing to do just being in here in the now you and your belly on the side of your body and just take some time to observe your belly area and just notice any sensations and just send some love and kindness into your belly area and visualize your intestines relaxing and starting to process and move its contents imagining visualizing your intestines working as they should be working and at the same time just sending some to your belly area to your intestines and also take some time to thank yourself for having helped your intestines and now as we come to the end of this guided meditation you can either choose to stay in this relaxation space for a little longer or you can slowly start by eyes eyes turning to the side and bring yourself up and just remember that at any time you can always connect with your breathing to help you relax to help your digestive system and you can also use love and compassion towards your body
