Let's go ahead and begin by closing our eyes.
And we will be lying here for this entire 30 minutes.
And I'd like you to take these last final moments to move and shift.
Noticing if you are equally weighted between the right and left side of the body.
And if you're not,
Maybe doing a little bit of shifting so that you're equally weighted on your sacrum.
So that's the upper waist,
Lower back meets that area,
That triangular bone.
You don't need to be entirely uniform on both sides of your body,
But take up space.
And so maybe opening your legs up a bit,
Opening your arms up,
Becoming very well supported and very comfortable.
Let's begin to lower our awareness down into our bellies.
We're just going to simply watch and notice when we inhale the belly fills.
Then when we exhale,
The belly gently releases and let's go.
Sometimes when we are stressed or have recently gone through trauma,
We might be reversing our breath.
This is called a paradoxical breather.
And what that means is that when you inhale,
You actually suck in verse the expanding with the inhale.
And so we can train ourselves to kind of switch that and using the imagery I think helps.
If you think about it,
Your breath fills the body.
And so there's going to be air in the belly.
And so therefore it'll rise.
And then when the breath leaves the body,
The belly falls,
Just keeping it really simple.
We're going to add on to this belly breath.
We will count back from 10,
Making our way back to zero.
And we'll count each exhale.
And each time we exhale,
We will let go a little bit more than the number before.
We can start together and then I'll let you continue on your own.
Inhaling when you feel ready.
Exhale,
10,
Soften,
Let go.
Inhale,
Exhale,
Nine,
Let go a little bit more than the number before.
Go ahead and continue with your breath,
Making your way all the way back down to zero.
Progressively relaxing.
And as you make your way back to zero,
Fully letting go.
And if you know you have certain parts of your body that tend to hold on to tension or stress,
And you're noticing them right now,
I want you just to say,
I release that part of the body.
And so just maybe perhaps saying,
I release my jaw.
I release my belly.
I release my shoulders.
So with your awareness in your own body,
Letting go the parts that you might be holding on to a little bit more.
Now beginning to come from a place of gratitude.
Gratitude for the people who surround you,
The experiences that you have had,
The memories,
The good and the bad that have taught us lessons.
Feeling deeply grateful for everything and everyone who has led you to this moment.
And from that place of gratitude,
We will set an intention for our practice this evening.
I feel at ease as I release any and all tension.
I find peace physically,
Emotionally,
And spiritually.
One more time,
I feel at ease as I release any and all tension.
I find peace physically,
Emotionally,
And spiritually.
We're going to work through the central channel of our body where the main chakras are located.
Again,
The very top of your head where your crown chakra is located.
I want you to imagine this beautiful light in this area.
And this light fills the top of your head,
Opening up your crown chakra.
And from the center of our head,
We'll just move down in this straight line right behind our eyes,
Our eyebrow center.
This is where our third eye is located.
Imagining a beautiful light in this area.
The light is shining as it opens up your third eye.
Continuing to lower down to the throat.
A light fills this space,
Opening up your third chakra.
You're able to listen and speak freely.
Continuing to lower down to the heart chakra.
Light opens and fills this space.
Continuing to lower down through this straight line until we reach right behind our belly button,
Our solar plexus.
Light fills the space,
Opens up this area.
Lower down right to the middle of the pelvis area,
A couple inches below the belly button.
Your sacral chakra is now filled with light and open.
Lowering down one more time in a straight line right where your perineum is located,
The base of the spine,
Your root chakra.
Opening it,
Filling it with light.
We'll continue to open up this energy line using our breath.
Imagine as if we are going to pull light down from the crown of our head,
Inhaling all the way down that entire line,
Making our way to the root chakra,
The very bottom.
And as we exhale,
We will push out anything that is not serving our bodies,
Blocking any of our energy centers,
Pushing it out through the crown of the head,
And it will be released to the ends of the universe.
And we'll stay with this,
Inhaling light,
Opening them up.
Exhaling out all the way up,
Any blockages.
And imagine you can send it far away to the end of the universe.
Stay here with your breath.
And when you intuitively feel as though you are done,
You can just let the practice drop.
We'll stay here for a couple moments.
Maybe you're going to continue,
Or maybe you'll just go back to the belly breathing.
And now I'm beginning to lower your attention into the heels of your feet.
This area begins to feel heavy and weighted.
It is connecting even deeper to the surface that's supporting you.
It's almost as if it is merging together to the ground below you.
So,
Heaviness in the lower legs,
The shins,
The calves,
Very heavy.
Your thighs,
Weighted.
Your glutes,
Your pelvis,
Very heavy.
Like a very strong boulder is weighted deep down into the earth.
Your back,
Completely weighted.
The backs of your arms,
All the way into your hands,
Very heavy.
The back of your head,
Heavy like a boulder.
The entire body is very heavy.
Now changing the sensation.
The heels are now light,
Light as a feather floating in the air.
The lower legs begin to lift up as if they are starting to float above the surface that's supporting you.
The upper legs,
The thighs,
Very light,
Free.
Your glutes,
Your belly begin to lift up as you feel this lightness as if you are floating.
Your back,
From the lower all the way up to the middle and the upper portion of the back,
The shoulders,
The hands.
Light as a feather.
And finally,
Your head.
Almost as if you can feel the space between your body and the surface below you.
Almost as if you are floating.
Letting go as the whole entire body is light.
And as your body is floating,
As your body is light,
You begin to imagine as if this light body is floating on top of the ocean.
And as you float on top of the ocean,
It is calm.
And you can feel your body swaying as it's now supported by the top of the water.
You're free as your arms are outstretched and your legs are light.
You're at ease.
No care in the world.
Knowing that you are safe as you float on the top of the water.
Knowing that the salt water is healing.
The water is clear.
The sun shines down and so you can see the very bottom of the seafloor.
Your eyes are closed,
But you know that the sun is sparkling on the top of the water.
And without overthinking it,
Being called to begin to travel under the water to heal your physical and energetic body.
And it's almost as if you are floating and dancing underneath the water.
Completely free.
And allowing the ocean to heal you.
To transfer anything that is not of the highest light into it.
So that you can be even lighter,
Even more free.
And as the next wave begins to come in,
You float with it all the way to the sand.
And with a little as movement as possible,
You just lay supported on the sand.
I feel at ease as I release any and all tension.
I find peace physically,
Emotionally,
And spiritually.
So I'm going to come back to your belly breathing again.
Just noticing the movement with the inhale and the exhale.
Slowly begin to draw yourself back into the space where you're located.
And without opening your eyes,
Seeing the walls and the ceiling.
Feeling your body supported by the surface below you or the props.
Allowing the breath to deepen.
And then maybe you want to find movement right now.
Maybe you don't.
We'll connect to our heart center.
Whether you want to just bring your awareness to that area.
Or whether you would like to stack one hand on that area,
The heart center.
And another hand on top.
I feel at ease as I release any and all tension.
I find peace physically,
Emotionally,
And spiritually.
Sending that intention one more time to yourself.
Maybe even just tucking that intention away in your heart center.
And carrying it with you for those moments that you might need it.
Before we conclude,
Let's take these final moments to send ourselves love and gratitude.
Or any words that we might need to hear.
And from this place,
Sending love to someone else.
Someone for whom you show deep love.
Or maybe someone who needs it right now.
From my heart center to each of yours.
I'm deeply grateful that you joined me this evening.
Namaste.
