Hello and welcome to your low belly breath practice.
So you'll do this practice laying down,
Making sure you're nice and comfortable.
Your feet planted on the surface,
The floor,
The mat,
The bed,
And your knees pointing to the sky.
Really giving yourself some space to land.
As you start to arrive,
Just taking some nice easy breaths.
It might feel good to sigh out the mouth.
It might feel nice to move the body,
The face.
Just start to let go of what came before and what will come after.
Just starting to notice what it's like to be here,
To feel your body laying down on the floor.
To feel your breath.
Maybe letting yourself get a little more heavy.
Letting the surface underneath really support you.
Letting yourself be held by the earth.
Remembering there's no hurry,
There's nowhere to get to.
Just landing in this container,
This moment,
Right here,
Right now.
And when you're ready,
You'll place both hands on your lower belly.
Feeling your touch.
Feeling what this is like.
Tuning into those physical sensations in your body.
Feeling the intention here to just be with yourself in a really gentle,
Curious,
Loving way.
Connecting to your lower body.
And you're going to begin to breathe that nice open mouth inhale and exhale.
Breathing into that lower belly,
Your hips,
Your legs.
Feeling how on the inhale you're widening.
And on the exhale,
Dropping,
Softening,
Opening.
Finding your own rhythm.
You don't have to push or force.
Finding a sweet,
Gentle in and out.
Finding a pace that is slow,
Where you're not pushing or forcing.
But also where you're leaning in a bit.
Continuing to breathe nice and wide into that lower belly.
Noticing what you feel.
Noticing the physical sensations,
The energy,
What's alive.
Even noticing if you don't feel much.
Really allowing your experience to be just as it is.
Doesn't have to be different.
Just breathing into your lower belly,
Your pelvis,
Your legs.
Remembering you can move,
You can make sound.
Giving yourself full permission to be with whatever is here.
A few more rounds of breath.
Really breathing into this deeper,
Lower part of you.
And then gently letting go of the breath.
Noticing how you feel.
Might feel nice to extend your legs or to move or to stretch.
And really give yourself time here to notice the physical sensations in your belly,
Your hips,
Your legs.
Giving yourself as much time as you want to rest and integrate this practice.
