Hello and welcome to your daily ritual to become centered within.
You're welcome to sit or lie down for this practice.
Feel free to blink your eyes to close.
And take a slow breath in through the nose.
And relax your jaw slowly,
Gently breathing out through an open mouth.
Inviting your whole self to arrive here for this practice today.
And then see if you can slow your breath down a little bit more.
And as you do so let your jaw surrender any holding.
Feel your shoulders releasing.
Notice the movement of the breath through your torso,
Your ribcage,
Your belly.
Noticing your hips and releasing,
Letting go from the hips all the way down to the tips of your toes.
Imagine the skin of your body becoming soft.
And then beginning to draw your attention to your navel.
If you'd like you could rest one hand right over your navel center.
Tune in to how your navel is moving with each breath in and each breath out.
Breathing it out completely and just feeling how the navel releases back and into the body.
And then breathing in,
Sensing how the navel is lifted up,
Expanding away from the center of your body.
Stay connected to this movement.
And we're going to begin to regulate our breath,
Adding a count to our breath that will further support us in becoming deeply centered within.
We'll start with a relaxed count of three,
Working up to a relaxed count of five on both the inhale and the exhale.
And then we'll come back to a relaxed count of three at the end.
So let yourself breathe out completely,
Navel releasing into the body.
Inhaling for three,
Two,
One.
Exhaling for three,
Two,
One.
Inhaling for three,
Two,
One.
Exhaling for three,
Two,
One.
Inhaling for three,
Navel lifting and expanding.
Exhaling for three,
Navel releasing into the body.
Inhaling for four,
Three,
Two,
One.
Exhaling for four,
Three,
Two,
One.
Inhaling for four,
Three,
Two,
One.
Exhaling for four,
Three,
Two,
One.
Inhaling for four,
Letting the navel expand.
Exhaling for four,
Navel releasing into the body.
And now inhaling for five,
Four,
Three,
Two,
One.
And exhaling for five,
Four,
Three,
Two,
One.
Inhaling for five,
Four,
Three,
Two,
One.
Exhaling for five,
Four,
Three,
Two,
One.
Inhaling for five.
Exhaling for five.
Inhaling for four,
Three,
Two,
One.
Exhaling for four,
Three,
Two,
One.
Inhaling for four.
Exhaling for four.
Inhaling for four.
Exhaling for four.
Inhaling for three,
Navel expanding.
Exhaling for three.
Exhaling for three.
Inhaling for three.
Exhaling for three,
Navel releasing into the body.
Inhaling for three.
Exhaling for three.
And now invite your breath to come into its own even steady rhythm.
Stay present with how your navel is rising,
Expanding outward on your in-breath,
How your navel is gently releasing back inward into the body on your out-breath.
Feeling yourself connected here to your own center.
Body,
Mind,
Heart,
And spirit connected through the thread of your breath here in this moment.
Without losing your connection to your center,
Your navel,
Spread your awareness out to encompass your entire body.
And then go even further,
Spreading your awareness out into the space right around your body.
This is your personal atmosphere where your energetic body lives.
Feel your whole self calm,
Centered,
Fully present.
Take one last deep breath in through the nose,
Slowly sighing out through an open mouth.
Thank you for joining me for this short ritual to become centered within a beautiful rest of your day.
