This class today,
This meditation,
Will inspire you to relax your mind and your body by focusing on the breath and the abdomen.
Let us start.
First,
Take some time to settle into a dignified yet comfortable seat,
Becoming attuned to the body's needs and trusting what that looks like for you this morning.
Ensuring that the spine is upright,
The chest open,
Seeing if you can soften a little bit more into the belly.
Feeling connected to the stability of the ground through the legs,
Through the feet.
Release any holdings in the mouth as best as you can.
Allow things to remain solid,
Knowing that you are safe to meet the practice.
Make yourself just as you are and as you begin to land in the breath,
Take a moment to either soften the gaze or close the eyes completely and whenever you're ready,
Turn the intention inward.
Drawing attention to the abdomen and noticing the experience of the belly at this moment.
As you adopt the natural reciprocity and open presence towards the abdomen,
You may start to notice the presence of the breath,
Noticing how it aligns with the rise and falls of the belly,
Contracting and expanding,
Inviting your attention to rest in this sensation,
Receiving each breath as it arises the moment.
And how when you relax and soften completely,
It's so easy to breathe and it's easy to be.
If the mind wanders,
That's just what the mind likes to do.
So with a sense of kindness,
Redirect your attention back towards the breathing body,
Back towards the breath,
The abdomen,
And continue to rest in the sensations of what that feels like.
If it feels supportive for you,
You can place your hands on the belly,
Sense into the gentle rise and fall from beginning to inhale deeply to the exhale,
The emptying out.
And as you're intensifying your breath,
You feel a bit more and deeper into the hands,
Trying to stream,
Trying to harden anywhere in the face,
In your diaphragm or in your other part of you.
As you intensify your breath,
Make this your way up into this reality.
So begin to inhale deeply on the count of six,
Witnessing the expansion of the stomach as it gradually inhales and surrender to the soft collapse of the abdomen of the body as you slowly breathe out.
Start to invite movement into any part of your body that feels like it wants to.
And in your own time,
Lift the gaze and open your eyes.
Thanks for practicing with me and I hope to see you in the next session.
