After you've finished eating,
Allow yourself a moment to pause.
There is no need to rush into the next thing.
This practice supports your body as it begins the process of digestion,
Helping food move with ease,
Reducing heaviness,
And allowing the nervous system to remain calm and receptive.
You may be seated,
Reclining,
Or lying down comfortably.
Choose a position where your belly feels free and supported.
Begin by gently closing your eyes or softening your gaze.
Let your attention turn inward.
Notice the sensations in your body after eating.
Notice the weight of the meal.
Notice any fullness,
Warmth,
Or movement in your belly.
There's nothing to fix or change.
Simply notice.
Now bring one or both hands to the abdomen.
Allow the hands to rest lightly,
No pressure at all.
Take a slow inhale through the nose,
Feeling the belly rise beneath your hands.
Exhaling slowly,
Allowing the belly to soften and fall.
Again,
Inhale,
Creating space inside the abdomen.
Exhale,
Encouraging ease and flow.
With each breath,
Imagine your digestive system being gently supported,
Not pushed,
Not forced.
Digestion works best when the body feels safe and unhurried.
As you continue breathing,
Bring awareness to the area just below your rib cage,
Where the stomach and upper digestive organs rest.
Imagine your breath softly massaging this area from the inside.
On the inhale,
Imagine creating space.
On your exhale,
Imagine the body responding with relaxation.
Now gently shift your awareness lower to the belly,
To the intestines,
To the colon.
Imagine digestion moving downward at its own natural pace.
There is zero rush.
The body knows the timing.
Visualize your digestive tract as a flowing river,
Food,
Breath,
And energy moving steadily and smoothly without obstruction.
If you notice any sensation such as fullness,
Pressure,
Bloating,
Meet them with curiosity rather than concern.
Breathe into those areas with patience.
You may silently repeat this phrase on your exhale.
I allow digestion to unfold naturally.
Inhale deeply.
And as you exhale,
Repeat to yourself again,
I allow digestion to unfold naturally.
Again,
Inhale,
Softening the belly.
And as you exhale,
Repeat,
I allow digestion to unfold naturally.
If your mind drifts towards discomfort or impatience,
Gently bring it back to the rhythm of your breath.
This is not a performance.
This is support.
Allow your shoulders to relax.
Allow your tongue to fall from the root of your mouth,
Softening your jawline.
Let your face be neutral and at ease.
These small signals travel through the nervous system,
Communicating calm to the gut.
Take a few more slow,
Steady breaths,
Each one reinforcing a sense of trust in your body's ability to digest and process what it has received.
If it feels supportive,
Imagine warmth spreading through the abdomen,
Encouraging circulation and movement.
You do not need to think about digestion for it to happen.
Your body is doing the work for you.
Take one final slow breath in.
Pause gently at the top of your inhale.
Now exhale fully,
Allowing the belly to soften completely.
When you are ready,
Gently open your eyes or lift your gaze.
Carry this calm,
Grounded state with you as you move on with your day or evening.
You can return to this practice anytime you want to support digestion,
Ease,
Bloating,
Or slow the body down after meals.
Your digestive system responds to patience.
Trust presence to trust.
Stay magical and namaste.
