Hello and welcome to start this practice today.
You can come into a comfortable seat,
Make yourself comfortable and if you'd like to close your eyes go ahead and close your eyes.
And in these first few moments just beginning to settle in to this moment,
Letting go of the day that you've had so far or the day that's to come,
Starting to notice your breath as it flows in and out and feeling your body,
Sensing the parts of your body that are in contact with the floor beneath you or the chair beneath you,
Whatever you're sitting upon,
Sensing the shape of your body and as you tune in to your body just inviting any sensations to move into your awareness,
Cultivating this open line of communication between your conscious self and your body.
And your body,
Our bodies communicate to us through sensation and so just becoming aware of what sensations are really arising in this moment,
What sensations come into your awareness in this moment.
This is your body speaking to you,
This is your body communicating with you and allow yourself to move from one sensation,
Take a moment to observe it and then move to another sensation and another and another and just allow yourself to visit these different messages that are coming from within your very own body.
As you observe the different sensations arising within you,
Just being openly aware of them,
Receptive to them,
But trying to avoid making up a story about them at this point or judging them as good or bad,
Really just allowing yourself to receive these messages from a really open state,
Really receptive state.
And then letting the sensation of your breath come into your awareness and just feeling your breath flowing in and out and begin to slow your breath down and see if you can really enjoy the inhalation,
Receiving the energy from that inhalation and enjoying your exhalation,
Really receiving really receiving the release,
The letting go that comes from your exhalation.
And then shaping your breath just a little bit by breathing in for just a really relaxed count of three and then breathing out for a really relaxed count of three.
It might go like this,
Breathing in for three,
Two,
One,
And breathing out for three,
Two,
One.
Just nice and slow,
Nice and relaxed,
Counting at a pace that doesn't make you feel stressed,
That doesn't strain your breath in any way,
Shape,
Or form.
It just allows you to move into this sacred space of now where all of you gets to arrive and tap into an inner sense of wholeness,
An inner sense of alignment,
An inner sense of calm and wisdom.
And keeping your breath flowing in that relaxed way but noticing the space between your eyebrows and around your eyes and just letting go of any tension there.
And then notice your jaw and if it's clenching or holding,
Release.
Checking in with your shoulders,
Letting them drop down away from your ears with your exhalation and taking your attention down deep into the body.
And as you breathe here,
Feeling the belly moving with your breath,
Maybe even gently adjusting your posture so that you can sit with more ease and really allow that breath to move freely through the torso.
Checking with your legs,
Your feet,
And again just feeling parts of your body that are resting against a chair or the floor.
Just allowing the body to sink down into that support and then finding your way to the tip of your tailbone,
The base of your spine.
And we'll take a few centering breaths to close this practice today.
So as you breathe in,
You're going to imagine the breath moving from the tip of your tailbone up the front of your spine.
Think of lifting that breath all the way to the space between your eyebrows and to the crown of the head and then as you breathe out,
Allow the breath to move down from the crown of your head through the center line of your body to the tip of your tailbone.
And just repeat that a couple times,
Making it your own,
Breathing in,
Drawing up from the tip of the tailbone to the crown of the head,
And breathing out,
Sensing the breath and energy moving down the spine.
And the next time you breathe out,
Just let your awareness settle at the base of your spine and then from here,
Just growing imaginary roots,
Energetic roots down out of your base,
Out of your tailbone into the earth.
Visualize these roots any way you wish,
And then as you breathe out,
Just let your awareness settle at the base of your spine.
And then from here,
Just growing imaginary roots,
Energetic roots down out of your base,
Out of your tailbone into the earth.
Visualize these roots any way you wish,
They might be thick or thin,
Maybe they root straight down into the center of the earth,
Or maybe they weave out horizontally beneath you,
And then down into the depths of the soil and then down into the earth.
And then from here,
Just let yourself let yourself receive nourishment from the earth through these roots to keep you feeling stable,
To keep you feeling secure,
Grounded,
Connected,
Embodied,
As you move into whatever is next for you today.
And to close this practice,
If you'd like,
Just taking a moment to just slowly saying thank you to your body,
Saying thank you to the messages that come from your body,
And drawing in one last deep breath in through the nose,
And then just breathing out through an open mouth side,
Out taking this moment to just let yourself be in this moment,
And just let yourself be in whatever is next.
