Take a moment to get yourself comfortable,
Maybe with a little wiggle or a roll through the body before bringing in that stillness.
After a long,
Steady breath in,
Softly let it go.
Begin to connect to these feelings of pause.
Bringing this stillness and falling into the quiet.
Begin that pause,
Allowing a sense of ease,
Of relaxation to come over the body like a wave.
Beginning to connect to that feeling of the rise and fall of the belly.
That soft and gentle movement with each breath.
Take your awareness as far beyond the body as possible.
Starting to be aware of everything outside of yourself.
Radiate that awareness as far and as wide as it will go.
Then gradually begin to draw that attention,
That awareness towards yourself.
Visualising the room around you.
The shape of your body in this space.
Tightening that awareness.
Heightening those senses.
Noticing everything you can feel at the outermost edges of the body.
Any clothes that brush your skin,
Parts of the body that touch one another.
Watching for any movement at these outer edges.
Light rise and fall of the belly.
People lift across the chest.
Becoming aware of movement within the body.
Path of that breath.
Any buzz or vibration through the throat.
Down into the torso.
Noticing that even as the body appears to be completely still,
You have that inner flow of energy.
Watch that vibration within the body.
Taking a scan all the way around.
Then coming to land that awareness on one particular part.
Connecting to a single physical sensation.
Watching and observing that space as you continue to breathe.
Let that awareness begin to expand and grow.
Taking in more and more of the body.
You return to being aware of your whole physical shape.
Noticing that as you've been aware of that physical body,
That breath has just moved with ease.
It's fallen into its own simple,
Natural rhythm.
Come to let yourself take a fuller,
Deeper breath in now.
Release it with a soft sigh.
Flowing and deepening that breath without any force.
Then returning to a natural,
Deeper state of breath.
As you breathe,
Beginning to say to yourself,
Inhale on the breath in and exhale on the breath out.
Letting the mind be still,
Be clear and quiet.
No sounds other than these words.
Inhale and exhale.
Letting the mind be still.
Feel that heaviness of the body as you've dropped deeper and deeper into this space.
No room for any other thoughts.
No room for any effort.
Just you and your breath.
Letting the mind be still.
Coming now to picture the body with a sort of detached awareness.
As if you were looking at yourself from the outside.
Scanning the body,
Looking for any areas of discomfort.
Any areas to release.
Coming back into your body,
Returning to that feeling of the lightness of the breath.
So light on the inhale,
It's almost as if you were just going to float away.
So heavy on the exhale,
You could sink and fall right through the ground.
Inhaling to float and lift up to the sky.
Starting to sink,
Root and release.
Letting the mind be still.
Now just bringing your awareness right down into the belly.
As you breathe in and out,
Just watch that light expansion and contraction.
Watch the belly rise and fall.
Sending the breath all the way down,
Down past the ribs.
Right into the bottom of the lungs.
And shift that awareness up.
Feeling that breath more around the ribcage,
Right in the centre of the torso.
Feel the expansion out of the waist.
Now shift that awareness up,
Taking it to the ribcage.
With the breath,
Feeling that expansion out of the side of the waist.
The breath pressing out in the front of the ribcage and into the back of the body.
Those ribs gently knitting in back together on the out breath.
Inhaling to expand.
Exhaling to draw back in.
Feeling all of that awareness,
All of that attention on the centre most point of the body.
Now taking the awareness higher still.
Around the chest,
The collar bones and the shoulders.
As you breathe in,
Finding that broadening here,
Right at the top.
And as you breathe out,
They soften and relax.
Inhaling to expand.
Feeling to release.
And then coming to link all three parts of those breaths.
Then coming to link all three parts of that breath together.
It's like a glass being filled up with water.
Feeling down at the belly,
Through the ribs,
All the way up to the chest.
And then softly emptying back out.
Just watching this wave in the body,
From the bottom to the top.
Feeling from the top to the bottom.
Belly,
Ribs,
Chest.
Chest,
Ribs and belly.
And just staying with this wave of the breath.
Feeling all the way up and all the way down.
And then coming to release that rolling breath.
Take a natural full breath in and release with a sigh.
Staying with that sense of the body.
Allowing it to be filled now with whatever sensation it needs.
Perhaps recalling,
Bringing to mind a sensation.
The time when you are completely calm.
Or perhaps a time that you are filled with love and gratitude.
Select on whatever you need right now.
Allow it to fill through every corner of the body.
Surrounding you.
And filling you completely.
Finally,
Coming to set an intention.
A short,
Positive statement of affirmation.
Something to take with you throughout the rest of your day and beyond these practices.
Whatever you need,
Just come to mind naturally.
Repeat that statement to yourself in your head three times.
And as you say these words,
Allow them to fill you up.
Just like a spark of electricity beginning right in the belly.
And spreading to all the outer edges of the body.
Let those words spread down through the legs,
The feet,
All the way out to the toes.
The energy and intention of those words spread through the arms,
The hands,
Out through the fingertips.
Up through the neck,
Right out to the crown of the head.
Let that spark of intention and energy just turn into a bit of physical movement.
A sense of waking back up into the body.
Perhaps taking a big stretch or a full,
Deep inhale.
An active,
Big sigh out.
Returning and waking back up into your body with this new sense of energy,
Of alertness.
Filled with whatever your intention is for now and beyond.
Whenever you feel ready to,
Gently opening the eyes.
