To start this practice,
Find your way into a comfortable position.
If you feel particularly short on breath today or your mind might be rising,
Maybe try to physically shake off the tension before settling into a shape.
Find a position that you can comfortably stay in for the next few minutes or so.
Once you think you've found that shape,
Maybe see if there's any way to make it even more comfortable.
Maybe add some support underneath your head or prop up your legs.
Really settle in.
Once you've arrived,
Close your eyes.
Find stillness.
Breathe through your nose.
Take a deep inhale for a count of five and an exhale for a count of six.
Pause and inhale for five and exhale for six.
Pause.
Continue like this.
The long exhale and the pause are making space for fresh oxygen.
Exhale completely.
The oxygen that you breathe goes to your lungs and passes into your blood.
From there,
It's transported to all your cells in your body through the bloodstream.
Let your awareness go on that journey from your lungs through the bloodstream first,
Downwards to your liver,
Your stomach,
Your kidneys,
To all of your internal organs,
All being nourished through your hips,
Your right thigh,
Front,
Back,
Middle,
Your knee,
Your calf,
Your toes,
Your heel,
Left thigh,
Front,
Back,
Middle,
Your knee,
Your calf,
Your toes,
And the heel.
Come back to the breath pattern.
Inhaling for a count of five and exhale for a count of six and pause.
And inhaling for a count of five and exhaling for six.
Now let the awareness move upwards from your lungs to your heart,
Right shoulder,
Right arm,
Back of the hand,
Your palm,
Your fingers,
Left shoulder,
Left arm,
Back of the hand,
Palm,
Fingers,
To your throat,
Jaw,
Cheeks,
Lips,
Nose,
Your eyes,
Ears,
Forehead,
Your scalp.
All this happens simultaneously.
Go on that journey with your awareness.
The oxygen is nourishing every cell in your body.
From wherever you've drifted you,
Come back to your breath.
Inhale for five and exhale for five.
Inhale for five and exhale for five.
When you feel ready,
Become aware of your skin,
How it touches the surface that you're on.
Maybe slowly start to open your eyes,
But no rush,
Only if you feel ready.
Start to listen to your surroundings,
Become aware of the space that you're in.
Maybe you move your body into a shape that you think might serve you right now.
Ever so slowly,
Come back to the room in your own time.
This practice is complete.
