Go ahead and get yourself into a comfortable position.
Take a moment to expand your awareness in and around your whole body.
A gentle scan as you request your mind to inform your brain to send the signals down into your inner system to soften and to be present.
You may begin to come into your breath as we'll move through several rounds of guided breath work,
Utilizing the medicine of your breath to support your overall feeling of wholeness and presence and capacity within your nervous system.
Notice the rise and fall of your inhales and exhales.
And then after your next exhale,
Breathe all the air out even more.
And then take a breath in to the count of four.
So inhale two,
Three,
Four,
And then hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Breathe in two,
Three,
Four.
Hold two,
Three,
Four.
Breathe out two,
Three,
Four.
And hold two,
Three,
Four.
Breath in two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
And hold two,
Three,
Four.
Breathe in two,
Three,
Four.
Hold two,
Three,
Four.
Out two,
Three,
Four.
Hold two,
Three,
Four.
Take a few rounds on your own.
And then after your next exhale,
Hold all the air out at the bottom.
Hold it.
Visualize the air pressing down on your tailbone,
On your root,
Grounding into the present moment.
Maybe you notice a color as you continue to hold the air,
Pulling the air down,
Maybe squeezing in the pelvic floor.
Notice the connection to the earth,
To the ground.
Whatever emotion,
Feeling,
Word may come to mind.
And then when you need to,
You can take a breath in,
Pulling all of the air and energy up,
Up,
Up,
Up through the crown of your head,
Holding at the top,
Holding the air in.
Again,
Maybe you notice a color,
The connection to what is above you,
The light,
An emotion,
A word,
Whatever reveals itself.
Notice it,
Claim it.
Hold,
Appreciating all the abundance of air.
And then whenever you're ready,
Exhale,
Pull it back down right into your heart.
Pull the energy up from the earth into your heart.
Pull the energy down from above right into your heart.
Settle,
Assimilate,
Metabolize into your being and this presence,
Allowing that to move,
To spread,
To soften into your being.
Coming back to your natural breath,
Drawing your attention from the center of your heart,
Saturated with a loving awareness,
A tingle sensation,
A vibration along the edges of your skin,
Your whole body breathing breath and your breath breathing your body,
Sensing,
Perceptive,
Receptive to the moment,
Nothing to fix or solve or figure out,
Solely to be.
As you bring your attention to the top of your head,
Notice the space,
The top of your head,
Move your attention down to the center of your forehead.
Third eye center,
Alive,
Creation,
Trust,
Wisdom,
Attention down to the back of your throat.
Notice the space in the back of your throat,
Alive,
Vibrant,
Voice,
Expression,
Belief,
Truth,
Attention to the tip of your tongue,
The tip of your tongue,
The root of your mouth,
Mouth,
Lips,
Jaw relaxed,
Right cheek,
Left cheek,
Both cheeks together,
Nose,
Nostrils,
Right eye,
Left eye,
Both eyes,
Soft,
Relaxed,
The back of your head,
Notice the back of your head,
Right shoulder,
Right shoulder,
Right arm,
Arm,
Elbow,
Forearm,
Wrist,
Right hand,
Right hand,
All five fingers of your right hand,
Top of your hand,
Center of your palm,
Palm,
Whole right arm,
Filled with energy,
Sensation,
Awareness,
Awareness,
Right collarbone,
Left collarbone,
Left shoulder,
Left arm,
Upper arm,
Elbow,
Elbow,
Forearm,
Left wrist,
Hand,
All five fingers of your left hand,
Top of your hand,
Center of your left palm,
Heart,
Heart center,
The back of your heart,
Sacred heart beat,
Heart beat,
Pumps,
A felt sense in your sacred heart,
Loving,
Open,
Free,
Free,
Attention down the center of your stomach,
You,
Fully you,
Empowered,
Empowered,
Attention down lower belly,
Deeper and deeper into all of your emotions,
Spaciousness,
Held,
Enough space to hold,
To feel,
To surrender,
Right hip,
Right leg,
Thigh,
Knee,
Shin,
Calf,
Right ankle,
Right foot,
Top of your foot,
Sole of your foot,
All five toes of your right foot,
Filled with sensation,
Secure,
Safe,
Rooted in the fertile ground,
Whole right leg,
Left hip,
Left leg,
Left thigh,
Knee,
Shin,
Calf,
Ankle,
Left foot,
Top of your foot,
Sole of your foot,
Left heel,
Left toes,
Relaxed,
The whole left foot,
Rooted in the fertile ground,
Energy up the left leg,
Up the right leg,
Both sit bones,
The low back,
Mid back,
Upper back,
Spine,
Awakened,
Balanced,
The whole back,
Back of your head,
Top of your head,
Your whole body,
Relaxed,
More and more,
More and more,
From the tips of your toes to the top of your head,
Full body,
Becoming and unbecoming,
All that you really are,
More and more.
Energy from above,
From below,
Right in the center of your heart,
Open,
Re-united,
Connected.
I am resting deeply within myself,
In the practice of deep rest,
In the medicine of my own presence,
And with immense gratitude,
You may thank yourself,
As you slowly begin to come back,
Taking your time,
Counting down,
From five,
Opening up,
Four,
Coming closer,
Three,
Two,
Stepping into your consciousness,
One,
And done.
Take your time,
As you stretch,
Open your eyes,
Return.
