Welcome.
This is your time to slow down and restore balance to your digestive system through the power of breath.
Find a comfortable seated position or lie down with your knees bent,
Feet on the floor.
Close your eyes.
Bring one hand to your belly and the other to your heart.
Let's begin by simply noticing your breath.
Without judgment,
Without forcing,
Just noticing the rise and fall beneath your hands.
Inhaling deeply.
Exhaling.
Once again,
Deep breath in.
Exhale.
As you continue to exhale,
Trust and know that your digestion thrives when you feel safe and supported.
Take a deep breath in through your nose and sigh it out through your mouth.
Again,
Inhale deeply and exhale,
Releasing tension from your shoulders,
Chest,
And belly.
Feel the support of the ground beneath you,
Holding you gently.
Repeat silently to yourself,
I am safe.
I am supported.
My body knows how to heal.
Inhaling deeply.
Exhale.
Now we'll shift into slow,
Restorative belly breathing.
As you inhale through your nose,
Allow your belly to gently expand underneath your hand.
As you exhale through your mouth,
Let your belly softly fall back.
Take your time,
Slow,
Full breaths.
Inhale,
Belly rises.
Exhale,
Belly softens.
Inhale,
Belly rises.
Exhale,
Belly softens.
As you continue in this rhythm,
Trust and know that with each breath,
You are gently massaging your digestive organs,
Inviting flow and harmony.
Inhaling,
The belly rises.
Exhaling,
The belly softens.
Inhale,
The belly rises.
Exhale,
The belly softens.
To further support your digestive healing,
We'll lengthen your exhale.
Inhale through your nose for a count of 4.
3,
2,
1.
Pause for 1.
Then exhale for 6 counts.
5,
4,
3,
2,
1.
Hold for 1.
Repeat.
Inhale for 4.
3,
2,
1.
Hold for 1.
Exhale for 6.
5,
4,
3,
2,
1.
Hold for 1.
Last time.
Inhaling,
4 counts.
3,
2,
1.
Hold for 1.
Exhaling for 6.
5,
4,
3,
2,
1.
Rest.
This slow exhale tells your nervous system it is safe to rest and digest.
Feel your belly softening with each breath out and in,
In and out.
Your body is receiving this message of calm.
Continue to repeat this cycle of slow,
Rhythmic breathing.
Inhaling for 4 counts.
Holding for 1.
Exhaling for 6 whenever you need to reset your nervous system.
Now imagine a warm,
Golden light at the center of your belly,
Just above your navel.
With each inhale,
This light grows brighter and warmer.
With each exhale,
Imagine this light flowing through your digestion,
Soothing,
Restoring,
And clearing tension.
See your stomach,
Your colon,
Your entire digestive tract being bathed in this golden light of healing and ease.
Repeat silently to yourself,
My digestion is strong.
My body is wise.
I trust my healing.
Breathe deeply.
Let your breath return to its natural rhythm now.
Carrying this sense of calm nourishment with you.
Feel your body grounded,
Supported,
And alive with healing energy.
Take a deep breath in.
And a long,
Slow exhale.
Take another deep breath in.
Exhale long,
Slow,
And deep.
Allowing the body to sink deeper and deeper and deeper.
When you're ready,
Gently wiggle your toes and your fingers.
Sway your body to the left and the right.
Rub your hand over your heart space and over your navel.
Thanking your body for this moment to tap into your higher self.
Slowly open your eyes.
Inhaling deeply as you bring this calm into your day.
Exhale.
Exhale.
Remember,
Your breath is always your anchor.
With every mindful inhale and exhale,
You invite your body back into balance.
Remember who you are.
Continue to breathe deep.
Stay in deep gratitude and practice.
Namaste.
