Welcome,
This is a practice you can do any time of the day,
Just to come home to the body and to a place deep inside where all is well.
So to begin,
Come down to a laying position,
Palms face up,
A little away from the body,
Feet wider than hip width apart and toes just flop out to the side.
Just take a breath here,
So meet your breath where it is so it may not be a deep breath.
Just become aware of the sounds around you.
Then drawing your awareness deeper,
So feeling where your body makes contact with the earth beneath you.
So all those touch points from the back of the heels,
The legs,
The back body to the back of the head.
Feel your body fully supported by the earth beneath you,
Holding you.
If the back is tender at any point you can always have a bend in your knees and the soles of the feet on the mat.
Take another breath here and as you exhale just soften where you can the body.
Then drawing your awareness deeper still,
So feel where the breath is in the body.
Maybe it's in the chest,
The belly.
Just notice how your body moves with each breath.
If you find the mind wandering just gently invite it back.
Feeling that flow of breath flowing into the body and then out.
Drawing attention to the soles of the feet.
Keeping the legs heavy into the earth beneath you and the belly soft.
The shoulders sink into the earth,
The arms release beneath you.
Allow the tongue to fall away from the roof of the mouth.
Relax through the jaw.
Relax the muscles around the eyes.
Smoothing the brow.
Your whole body at ease.
Melting and softening.
Momentally scanning the body so notice how does the body feel right now.
It's easy to focus on those tightness or areas of tension.
See if you can notice with equal measure the areas that are soft and relaxed open.
Even if it's just the palm of your hand.
And then returning awareness to the whole of the body.
Bringing your focus onto the breath.
What parts of the body move on an inhale?
What parts of the body move on the exhale?
Notice that wave,
That rolling breath flowing into the body and then out.
Each inhale your body is nourished.
Each exhale the body at ease,
Melting,
Softening.
Inhale drawing a nourishing breath into the body.
Now everything softens.
The mind wanders,
Just gently guide it back.
Feeling the rise and fall and breath in the body.
The breath breathe in you.
And always place your palms on the belly and feel it that way.
So feel the breath being invited into the palms of your hands.
The body and mind soothed by each breath.
The body at ease.
The mind at ease.
And the breath at ease.
Be here for a few moments.
At home in the body,
Just as you are.
Feeling a sense of wholeness and completeness.
The body at ease.
And the breath at ease.
Softened by the earth beneath you.
A few more breaths here.
Releasing,
Softening.
Soothed by each breath.
Gradually begin to deepen that breath.
Fighting tiny movements to the body,
So wiggling the fingers and toes.
Keeping the gaze soft or the eyes closed.
Stretching any way that would feel good in your body.
And then you can hug your knees to your chest and then just roll onto your side.
Easy in the body.
And then make your way to seated.
Gaze soft or the eyes closed,
Shoulders melt into the elbows.
The body at ease.
Relax the muscles around the eyes.
The jaw is soft.
There's a warmth in the heart and the belly.
And when you're ready,
Softly open your eyes.
