Take a moment to find a comfortable position and allow the body to feel supported and safe.
Adjust your body position,
Your props,
And your clothing until you feel completely at ease.
Let the face soften.
Relax the eyebrows and forehead.
Release the jaw so the teeth are not touching.
And let the tongue fall away from the roof of the mouth.
Open the shoulders and allow them to melt down the back and away from the ears.
Relax your core and allow your beautiful belly to be just as it is without any judgment.
Open your glutes and with this,
Feel your sitting bones grounding into the earth beneath you.
You are grounded.
You are safe.
You are here.
Let's begin with the eyes open,
Just a soft gaze at your surroundings.
Start to notice how this space makes you feel.
Grateful,
Loved,
Peaceful,
Successful,
Abundant,
Safe.
Whatever feelings arise for you at this time,
Just let yourself fully experience them.
What emotions do you feel?
What physical sensations?
Is there a breeze?
Is there air conditioning or heating?
What sounds do you hear?
Do you have music or mantras playing in the background?
Do you hear birds chirping outside?
Wind,
Rain,
Or soft hum?
What do you hear?
Soak it all in.
Experience every moment,
Every sound,
Every sensation.
Every feeling,
Every emotion.
These are all yours.
Allow all these feelings and external distractions to only help you sink deeper into your relaxation.
And when the moment feels right,
Allow your eyes to close.
Begin now to go through these same questions while focusing just on your own body.
What do you feel?
Aches,
Pains,
Tension,
Ease,
Softness,
Energy.
What do you hear?
Your breath?
The air as it passes in and out of your nose.
Maybe go deeper.
Can you hear your heart beating?
Can you hear the breath as it flows in and out of the lungs?
Imagine what this might sound like.
Notice the belly gently rise with each and every inhale.
The air travels through the nose,
Down the throat,
Past the heart and ribs,
And into the lungs.
As the lungs expand with this fresh energy,
The belly fills and rises.
And as you exhale,
The air flows out of the lungs,
Past the heart and the ribs,
Through the throat and out the nose,
Filling the space around you with love,
Light and energy.
As the lungs contract,
The belly begins to fall back towards the spine.
As you focus on this movement,
Everything else in the world begins to fade.
You are here in this present moment,
Experiencing the life force energy filling your body and filling the space around you.
Inhale.
Exhale.
Rise.
Fall.
Expect your body,
Mind and breath.
Mentally repeat the word inhale with each in-breath and notice the belly rise.
And then mentally repeat the word exhale with each out-breath and feel the belly fall.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
The mind is calm.
The body is relaxed.
Allow your awareness to surround your whole body.
How do you feel in this very moment?
Take this time and just observe the body.
What is coming up for you at this time?
What experiences,
Thoughts or feelings?
Allow yourself to sit and observe all of these things as long as you wish.
Inhale.
Begin to take a deep inhale in through the nose and exhale with an audible sigh through the mouth.
Two more times.
Last one.
Deep inhale in through the nose and exhale out through the mouth.
Begin to bring your palms to heart center and take a moment here to thank your mind,
Body and breath for your practice.
Namaste.
