Welcome in this relaxing space,
Today I'd love to share an easy and gentle grounding practice that will help you connect more to the energy of safety,
Calmness and support.
Remember that doesn't matter what's happening in your world right now,
You always can come back to peace.
I invite you now to sit comfortably with your back straight,
Relax your shoulders,
Relax your legs.
If sitting is uncomfortable,
Of course,
Go and lie down,
Do whatever you need to make yourself just a little bit more comfortable.
And as you are here,
Feel the ground,
The earth underneath your legs,
Feel your feet on the ground,
Feel your legs being supported by the earth,
Become totally present with your breath,
With your body,
There's nothing you have to do right now.
Take a full breath out to cleanse yourself of any heavy energies and full breath in inviting more peace and clarity.
A few more times like that,
With the exhales you are letting go,
Letting go of your mind,
Letting go of control,
Letting go of your thoughts.
And with the inhale you are taking that calming and nourishing energy from the earth,
Let it be present within you.
We're going to go through a gentle breathing practice now with counting the breath,
We'll be inhaling for the count of 4,
Holding for 6,
Exhaling for 7.
So here in this practice we are extending the exhale which is stimulating the vagus nerve and moving the nervous system from the fight or flight to the rest and digest response so you can feel more relaxed,
More peaceful from within.
First exhaling all the air out to leave your lungs completely empty,
Inhale for 1,
2,
3,
4,
Hold 2,
3,
4,
5,
6,
Exhale 2,
3,
4,
5,
6,
7.
Inhale 1,
2,
3,
4,
Hold 2,
3,
4,
5,
6,
Exhale 2,
3,
4,
5,
6,
7.
Keep going,
Inhale and hold,
Exhale 2,
3,
4,
5,
6,
7,
Let's do it 3 more times,
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
Let's do it 3 more times,
Exhale releasing and relaxing even more,
One more time inhale fully,
Hold the breath with your lungs full and the shoulders relaxed,
Exhale 2,
3,
4,
5,
6,
7,
Inhale for longer and deeper now,
Exhale release it all,
Full and loud exhale out,
One more time inhale deeply now even a little bit longer and exhale making an audible sigh out to release and let go.
Beautiful,
Just observe your body and notice how you feel after only a few rounds of this breath and again come back to observing your body without attaching to any feelings,
Any sensations,
Just observing your body and consciously relaxing it and making just a little bit more space for peace,
Starting through your feet,
Your right foot and all the toes on your right foot,
And your right ankle,
Your left foot,
Your left toes and softening your left ankle,
Your right calf,
The hamstring,
The front of your thigh,
Your knee,
The shinbone,
And relaxing the whole right leg,
Your left calf,
The left shinbone,
The left knee and your left thigh from the front and back,
Relaxing your whole left leg now.
And now softening your right and the left glute,
Keeping your glutes relaxed,
Your right and your left hip,
Your lower back,
Middle back and the upper back.
Allow the energy of relaxation and healing to flow alongside your spine,
Then up through your shoulders and down through your right and your left arm,
And surrounding you with peace,
Relaxing through your right wrist,
Right hand and each finger on your right hand,
And your whole left arm,
Left wrist,
Left hand and each finger on your left hand,
Softening through the back of your neck,
The front of your neck,
Your chest,
Your ribs and belly.
As you take the next breath in,
Feel that energy of life that is present within you as you expand.
And as you exhale,
Relax even your facial muscles,
Your cheeks,
Your jaw,
And the space inside your head.
Take a few moments now to just be and breathe,
Connecting to that energy of safety and presence.
You are safe here,
You are supported.
Doesn't matter what is happening outside,
Doesn't matter how high or low the waves of your life are at the moment.
You can always come back to this space of peace and calm.
Peace and safety.
It's all within you.
Underneath all the chatter of your mind,
Underneath all these different feelings and emotions that are going through you,
You are safe.
You are grounded.
You are present and alive.
That's what matters.
Let's take one more deep breath here together.
Keep your heart open and carry this energy with you throughout the day.
Thank you so much for connecting in this practice.
Namaste
