And with the eyes gently closed,
Just start to notice what the breath feels like.
Just taking this as your opportunity to notice the breath.
And you don't have to do anything differently,
And you don't need to change the breath,
But just take this as your opportunity to notice what it's like.
And so just let the breath shift a little bit.
And on the inhale,
You're just going to fill up the body and just hold the breath as long as you feel like you need.
And then whenever you're ready,
You can just let that go.
And when you let that go,
Just start to notice what the body is doing.
It might be falling a little bit closer to the surface that you're on.
It might even be relaxing down a little bit more.
But just continue with this breath.
We have about two more left.
So remembering to fill up on the inhale and just holding the breath for as long as you need,
And then just letting it all go with the exhale.
And so just continue to complete the breath if you have a few more left.
And what we're going to be doing is utilizing this breath throughout our body scan just as a way to help the body relax a little bit deeper.
And so we're just going to be starting at the feet and we're just going to allow this breath to move up as you take an inhale to the top of the head.
And on the exhale,
Just allowing the attention to move back down to the feet.
So this will be a little bit like a wave motion.
On the inhale,
Pulling up.
On the exhale,
Pushing back down.
And so just notice that every time you do this,
There's an opportunity to relax down a little bit deeper.
So starting at the feet,
Just take a deep inhale,
Moving the attention up the legs,
Up the back,
Up to the top of the head,
And then exhale back down.
And again inhaling,
Taking the breath up to the top of the body.
And you can hold it as long as you need to,
But just know that when you let go,
We're just letting it roll right back down the body towards the feet.
And we're just continuing this breath.
Allowing the energy to move up the body with the breath to the top of the head,
Holding it there as long as you need,
And then exhaling and letting it move all the way down the body to the feet.
So just continue this breath.
And you might start to notice places in the body where passing the breath through might be a little bit difficult.
Just do your best to continue making nice even waves with the breath.
And so take about three more breaths just like this.
Inhaling,
Filling up the body all the way up to the top,
And then letting it all go on the exhale.
Push all the way down.
And so you should have about one more breath left,
Just like this.
And you can bring the attention to any part of the body that you need to.
And so you might go into a place or space where you noticed it was a little bit of difficulty with moving the breath through that area.
And just use the breath to move up and down this area very gently.
Just letting this breath do its best to clear out the space.
And so take about two more breaths right in this space.
And so you should have about one more breath left,
Just like this.
And then start to bring the attention back to the breath,
Letting the breath move back into its own natural pace.
And just start to notice where the body is.
Start to notice any points of contact.
And just start to notice what it feels like to be held.
And then if you need to,
You can just bring your hands to any place on the body that needs a little bit more of your love and attention.
And just take about two breaths right here.
And whenever you're ready,
You can just start to move the fingers,
Move the toes,
And slowly start to move the body and eventually opening the eyes.
