Once you're settled in,
Start to focus on your breath.
Breathe in through your nose and out of your nose.
Finding an effortless breath.
Allow your breath cycle to be smooth.
Feel your inhale dissolving into your exhale.
And your exhale becoming your inhale.
Sense coolness as you breathe in.
And warmth as you breathe out.
Now feel your breath expanding your stomach and lifting your heart space.
All of your energy dissolving at the top of your breath in.
Finding softness as your body relaxes into your breath out.
Softness as your breath folds inwards.
Continue breathing in this way.
In and out of your nose.
On your next breath in,
Say to yourself the number 11.
Breathing out,
Repeat to yourself the number 11.
Inhaling,
Say to yourself 10.
Exhaling,
Repeat to yourself 10.
Continue counting your breath all the way down to zero.
Each cycle of breath leading to the next and so on and so on.
Your breath softening your body.
Your awareness folding inwards bit by bit.
Begin to notice any sensations in your body.
Maybe there's a tightness in a specific muscle.
A soreness.
You might feel open in other spaces.
Relaxed.
Just taking the time to welcome your complete experience of this moment.
Listening in to the sounds that you hear.
Allow your sense of hearing to travel far and wide.
Breathing in.
Breathing out.
Feel your stomach and your chest expanding and softening.
Now,
Guide your focus down to your feet.
Sense your toes,
The soles of your feet.
Begin to build a sense of tension or energetic awareness.
Curl your toes,
Engage all the tiny muscles in your feet.
Once you can hold it no longer,
Soften and release.
Feeling your feet relax even more.
Now,
Bring your awareness up to your hands.
Your right hand,
Your left hand.
Sense your fingers,
Your wrists,
The muscles in your forearms.
Begin to create a sense of awareness through tension.
Make little fists with your hands.
Imagine little tendrils of energy moving up towards your shoulders.
Then,
Soften and release.
Allow your hands and your lower arms to feel heavy yet light.
Hold your focus here for one more moment.
Breathing in.
And breathing out.
Now,
Bring your awareness to your upper back.
One inhale.
One exhale.
The back of your head.
Your forehead.
Sense the base of your throat.
Your heart space.
Your stomach.
Hips.
Awareness into both of your legs.
Sense your knees.
Your ankles.
Feel both of your feet once more.
Now,
Imagine digging your toes into sand,
Maybe soil or grass.
Feel into the grounded sensation of nature,
Of connection.
As you contemplate the feeling of being grounded and being rooted,
Imagine what this energy would look like or feel like.
Maybe a color comes to mind.
Maybe a texture.
As you breathe in,
Imagine drawing this energy up your body.
The color or texture of being one with nature.
The earth underneath you,
Filling you up.
Imagine the energy,
Color,
Or texture overflowing from the crown of your head and filling the space you are in.
Allow yourself to rest within that energy.
Sensing your own magical rooted nature.
Grounded and attuned to this earthly energy.
Begin to soften any visualization.
Guide yourself back to your breath.
Stomach and chest expanding and softening.
The ebb and flow of your body opening up and then folding inwards.
Begin to find intuitive movement.
Waking yourself up slowly and gently.
Wiggle your toes,
Your fingers.
Maybe you stretch your arms up and over your head.
Taking your time reintegrating.
Before you open up your eyes and rejoin your day.
