Start by taking a few nice deep breaths.
Maybe even being curious to think about how deeply you've been breathing today.
How deeply you've been breathing this week and this month.
Just noticing what the muscle memory,
What the cadence of your breath has been like and how it might feel different to deepen that breath.
You can even place your hands on the sides of your abdomen,
On the sides of your ribcage.
Connecting with your lungs as you breathe in and out.
Feeling your lungs expand.
Tracing that breath as you exhale out.
Maybe even letting out a nice heavy sigh.
As you continue those nice deep breaths,
You can slowly bring your attention to notice what else is happening in your body as you breathe in and as you breathe out.
So starting with that focus on your lungs,
Begin to gently notice what might be happening above or below your lungs.
Maybe in between or on the other side.
You can bring your attention up to your chest,
Your neck and your throat,
Your jaw.
Just noticing any tension that you might be holding and seeing what it's like to breathe into these spaces.
Exhaling any tension that you're noticing.
Maybe even imagining that stress as dust or glitter or mist.
Leaving your body,
Breaking up into particles.
You can bring your attention to your sinuses and your forehead,
Your temples,
The top and back of your head.
Just being curious to see what it's like to imagine breathing into these spaces.
Noticing any tension in the muscles there and maybe even bringing your hands to give yourself a nice little scalp massage.
Seeing what it's like to speed up or slow down that movement.
Maybe even seeing what it's like to sync up that movement of your fingers running along your scalp with the cadence of your breath.
Letting that movement follow the rise and fall of your inhale and exhale.
And continuing those nice deep breaths,
You can bring your attention to the back of your neck.
Maybe placing your hands here.
Seeing what it's like to breathe into the space.
Noticing any tension that you're carrying.
Exhaling that tension and just slowly melting down to the tops of your shoulders.
Maybe letting your shoulders rise a bit with an inhale and roll back and down with an exhale.
Rubbing into any of those places where you really feel stress or tension being carried.
Again seeing what it's like to bring together your breath and the movement.
Inhaling and exhaling.
Now you can shift your attention to your mid and lower back.
Maybe resting your hands just over your kidneys.
Maybe gently rubbing your lower back.
Maybe thanking your kidneys for everything that they do and all of your other vital organs.
But just continue to carry along inside as we live our lives.
Working so hard to keep us alive moment by moment.
As you continue to breathe,
You can play with lengthening your spine and just noticing how you're feeling.
Maybe syncing some movement of rubbing your lower back or maybe even just placing your hands on your hips or your low back and swaying a bit side to side.
Noticing what a little bit of gentle movement feels like.
Maybe instead of swaying you find yourself making little circles or maybe you find yourself completely still just syncing into your breath.
Wherever you are I invite you to imagine your breath reaching the tips of your fingers and your toes with each inhale.
And as you exhale imagining that breath flowing through your body.
Just being curious about the life that breath brings us.
The life that flows through us with every breath.
And slowly you can start to press into a full body stretch of some sort.
This might simply be extending your arms and your legs,
Wiggling your fingers and toes.
Maybe it's standing up or laying down and stretching out as though you're a pin.
Maybe it's pushing your arms or your legs forward and then back behind your body.
Just letting yourself enjoy a few more nice deep breaths.
Whenever you're ready you can place one hand over your heart,
One hand over your gut with three nice deep cleansing breaths.
Slowly breathing in through the nose and out through the mouth.
Two more just like that.
In through the nose,
Out through the mouth.
Last time.
Thank you so much for joining me and taking a minute to connect with your body.
Take as much time as you need to transition from this track to the rest of your day and feel free to let me know in the comments what kind of tracks you would like to see me create next.
