Welcome and good morning.
If you often feel stress right in the pit of your stomach,
Or if tension tends to disrupt your digestion before your day even begins,
You are in the right place.
In this 10-minute morning practice,
We will tap into the powerful gut-brain connection.
Together,
We will use conscious breathing,
Gentle awareness,
And soothing visualization to calm your nervous system.
Digestive tension and invite natural healing into your core.
Find a comfortable seat,
Settle in and let's begin.
Sit comfortably with a straight spine either in a chair with your feet flat on the floor or cross-legged on a cushion.
Let your shoulders drop away from your ears and gently close your eyes.
Bring awareness to your breath.
Take a slow,
Deep breath in through your nose.
Feeling your chest and abdomen expand.
As you exhale slowly through your mouth,
Let go of any morning stiffness.
Now place one hand on your chest and other on your belly.
As you inhale deeply,
Feel the belly rise and push softly against your hand.
This diaphragmatic movement physically massages your internal organs,
Signaling safety to your vagus nerves.
With every exhale,
Imagine tension melting away from your jaw,
Neck,
And stomach.
Take few more of these breaths.
Take your time.
There's no rush.
On inhalation,
Belly rises.
On exhalation,
Tension melts away.
Leaves your body.
Picture a soft,
Soothing,
Golden amber light hovering just above your head.
This light is warm,
Gentle and filled with healing energy.
With your next exhale,
Imagine this warm light flowing down through your throat and into your stomach.
Feel its comforting warmth spreading through your upper abdomen.
Instantly melting away any tight knots or nervous fluttering.
Watch this golden light slowly wind its way down through your small and large intestines.
Wherever it touches,
It smooths out tension.
Relaxes the digestive tract and brings a deep sense of ease.
Visualize your entire digestive system glowing softly from inside,
Bathed in this healing,
Restorative warmth.
Stay here for a few breaths,
Observing the comfort.
Gently repeat the following phrases silently to yourself.
Letting them settle deep into your mind and gut.
My body knows how to digest,
Balance and heal.
I release the stress and tension I'm holding in my center.
Every part of my digestive system works with ease and harmony.
Now.
Take one final deep breath in,
Gathering all this peace and warmth.
As you exhale,
Gently move your fingers and toes.
And whenever you feel ready,
Slowly and gently open your eyes.
Carrying this calm digestion into your day.
