In the quiet,
In the stillness of right now.
We'll move into a three-part breath,
Breathing in for four,
Holding for seven,
And breathing out for eight.
So exhale all the air away and start to take an inhale as you breathe in for one,
Two,
Three,
Four,
And hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathe in,
Two,
Three,
Four,
And hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathe in for one,
Two,
Three,
Four,
And hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Breathe out for two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathe in for one,
Two,
Three,
Four,
And hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
A few rounds on your own,
And coming out of your next exhale into your natural breath,
Noting the effects of the conscious breath work,
The conscious solitude of being with self through a gentle,
Loving awareness of the air in and around your body in space.
Moving into a guided rotation of consciousness around various parts of your body and being.
Letting go of any expectation,
Any part that tends to perform or perceives that this has to be any certain way.
That all you need to do or get to choose to do is follow along to the sound of my voice.
And so as you begin,
Bring your attention to the space above your head.
Notice the air in and around the space gently above the top of your head.
Perhaps there's a tingle sensation or a slight vibration as you bring your attention now down into the top of your head.
Visualizing your brain,
The energy that is alive at the top of your head.
Drawing your attention down into your forehead,
Muscles,
Your skin,
Each eyebrow,
The space in between your eyebrow.
Shimmer of attention,
Point of focus,
Hear that everything that you need is in the here and now.
Moving your attention to your right eye,
The eyelid,
Each eyelash,
Your eye socket,
Your right eyeball,
The space behind your right eyeball.
Your whole right eye,
Aware,
Attention over to your left eye,
Left eyelid,
Each eyelash,
Eyeball,
The space behind your left eyeball.
Your whole left eye,
Your whole left eye,
Both eyes together,
Through each eyeball,
Each eye being breathed.
The space around your right eye,
Your left eye,
Both eyes together.
Attention to your right cheekbone,
Right cheekbone,
Attention between each cheekbone,
The top of your nose,
The top of your nose.
Build with awareness through the right nostril and out the left nostril.
Imagine yourself breathing through the left nostril and out the right nostril,
Each nostril enhanced by the sacred oxygen.
The medicine of this presence,
The top of your upper lip,
Notice the top of your upper lip,
Lower lip,
Attention to your lower lip.
Whole mouth,
Inside your mouth,
Your teeth,
Teeth,
The roof of your mouth,
Your tongue,
The tip of your tongue,
The back of your tongue,
Your whole tongue.
With tiny taste buds,
Satiated,
Down into your jaw,
Your jaw,
And the back of your throat.
Down into the back of your throat,
Into your right shoulder,
Upper right arm,
Upper right arm,
Right elbow,
Right elbow.
Right forearm,
Your right wrist,
Right wrist,
Right hand,
Right hand,
The top of your hand,
The palm of your hand.
All five fingers of your right hand,
Mobile,
Capable,
Alive through the whole right hand,
Whole right arm,
Right shoulder.
Right collarbone,
Left collarbone,
Notice your left collarbone,
Left shoulder,
Soften into your left shoulder.
Upper arm,
Upper arm,
Attention to your left wrist,
Left,
The palm of your left hand,
All five fingers of your left hand.
Up into your left arm,
Left shoulder,
Connected,
Into the center of your sacred heart.
See a knowing of your whole heart,
Radiant,
Knowing,
Truth.
In this moment,
You are health.
In this moment,
You are supported.
In this moment,
You are free.
Attention down into your chest and lungs,
Down through the belly,
Down,
Notice your experience in the felt sense of your body.
Right hip,
Right hip,
Right leg,
Right shin,
Sole of your right foot.
Heel,
All five toes of your whole right foot,
Attention moves over to your left hip,
Left shin,
Left calf,
Top of your foot,
Sole of your right foot.
Heel,
Heel,
All five toes of your left foot,
Aware,
Saturated,
The loving kindness throughout your whole left foot,
Left leg.
Whole spine restored,
Shades of light,
In and around each shoulder blade,
Attention up through the back of your neck,
Rising,
Rising up through the back of your head.
Whole head rises,
Lengthen through the whole body as if it's being stretched from the tips of your toes all the way up to the top of your head.
Notice what appears in this moment,
This space,
Wash away the doubt.
You are your highest joy,
Bringing your consciousness with you to the physical,
Notice your body,
Your mind,
Your heart,
Your soul,
Your breath,
All as one.
Stepping into your becoming,
There's toes,
Take any stretches as you come back,
Welcome.
