This practice is your invitation.
To return.
To come back to your body and soul.
To notice.
To be present with tenderness.
And to allow yourself to simply be.
Find a comfortable seat or know that you can rest on your back.
And before we do anything.
I want you to place one hand on your belly.
And the other hand on your chest.
And you're going to take a few sighs with me.
So deep inhale through your nose.
Exhale out a big sigh.
Two more,
Deep breath in and out.
Exhale.
Ahhhh.
And one more.
Deep breath in.
Excel Sci.
Huh.
Now seal your lips.
And allow your breath to flow naturally in and out of your nose.
And as you do,
You'll feel the hands rise and fall with your breath.
And that's absolutely perfect.
Now I want you to begin to do a personal scan of your body.
Nothing major.
Just notice any sensations that may be flowing through from the crown of your head to the tips of your toes.
And as you do that,
I want you to check in to see.
What sensations?
Are the strongest.
Are the loudest.
Maybe it's a little tension or weight.
A buzzing sensation in your body or a tingling.
Or maybe there's a place of softness that you just want to stop and fall into.
Wherever you feel it,
Whatever it may be.
There's no reason to name it specifically and there definitely isn't a reason to fix it.
I want you to simply notice.
And breathe on it.
With each breath,
You will continue to feel that gentle rise and fall.
Of your belly and chest.
And you also will notice that In its own natural way,
The body will find its place to settle.
So in this moment.
Continue to breathe.
And continue to allow yourself to simply.
Now begin to deepen your breath just a little.
And with your hands resting on your body,
Just kind of lightly give yourself a gentle massage.
Applying a little pressure.
And to your belly and chest.
And then pause the pressure and massage.
Take another deep breath in through your nose.
Exhale out another sigh.
And slowly find gentle movement in your body.
And remember.
.
.
This practice.
This moment of stillness and ease.
Belongs to you.
And you can return.
Whenever the noise gets loud.
And whenever you need to remember.
That beneath everything.
You always can make time.
To breathe.
And to be present.
With your body.
And soul.
