Just gently closing your eyes and bringing your awareness to that breath in the belly initially.
You may even want to put your hands on your belly if that helps you tune into the rhythm.
And we're not trying to change the breath in any way.
We're just getting curious,
Allowing ourselves to be in that state of the observer.
And noticing if that breath is deep or shallow.
None of these labels are better or worse than any other.
We're just getting curious.
Noticing if that rhythm is steady or whether it's creating a song of its own.
Noticing if the breath is moving smoothly into the body.
Or maybe it's a bit more jittery today.
Remembering that all of these things are welcome.
Nothing needs to be changed or fixed.
And bringing your awareness now to the rest of the body.
And just noticing if there's anywhere where you can release a little bit more tension.
Just allow it to let go.
Maybe softening across the brow,
Around the eyes,
Loosening the jaw.
Allowing those shoulders to melt away from the ears.
Noticing if you're holding on to any tension in your tummy space.
And whether you're pulling that tummy in and seeing if you can just release.
And just scanning through yourself now just to see if there's anywhere else that's feeling tight or tense.
Anywhere else where you can just soften into this moment.
And we're going to be bringing our awareness to the area of the root chakra now.
Which is from the base of the spine all the way round.
Creating like a horseshoe shape to the base of the pubic bone.
If you can imagine just that horseshoe shape.
And just allowing your awareness to rest here.
Explore this area of the body.
Maybe you can feel the connection to the chair,
Cushion,
Floor beneath you.
And being aware of any particular thoughts or memories come to mind.
As you hold your awareness here.
Often we can have unprocessed emotions or experiences held in the body.
Especially in these energy centers.
Noticing if there's any particular areas that have lots of sensation.
Or any part of this area that has very little.
It might feel numb.
Do any of those sensations have any particular qualities?
Are they sharp or dull?
Intense or soft?
Does it feel like those sensations have a particular shape or texture or color?
And this root chakra is our anchor to the earth.
When we're in a healthy relationship with our root chakra.
We have that innate feeling of being safe and secure.
Comfortable in our own skin.
Comfortable to just be.
And if you're thinking you're not there yet.
No that's absolutely fine.
But enjoy the knowing that this is available.
And we're going to use our breath now to breathe some life into this area of the body.
So with each breath you take in.
Imagine beautiful light.
Healing light.
Filling up this area of the body.
And on the out breath you're releasing anything that doesn't need to be there.
Feel free to breathe that out through your mouth.
Feel any release of emotion coming through.
As you breathe that light into this area.
And release anything that doesn't need to be there.
And keeping that going at your own pace now.
This beautiful cycle of filling up and releasing.
On each out breath.
Letting go of anything that doesn't allow you to feel safe and secure.
Past experiences.
The reoccurring emotions.
Allow yourself to let that go.
And breathing in that beautiful healing light.
Installs that feeling of safety.
Feeling grounded.
At peace.
And if you get distracted at any point.
No that's absolutely okay.
Just come back to that breathing in that healing light into the root chakra.
And releasing anything that doesn't need to be there.
And if you find any emotion wants to move through in another way.
Maybe an urge to cry or shout.
No that's absolutely fine.
Feel free to do that if you feel safe to do so.
Allow any of those stagnant energies to be removed.
And letting go of that process now.
We're going to be using some phrases.
Just notice how they feel in this part of the body as you gently say to yourself.
I am safe.
I am whole.
I am peace.
I am love.
I am safe.
I am whole.
I am peace.
I am love.
I am safe.
I am whole.
I am peace.
And I am love.
Continue to repeat those phrases to yourself.
If the words get jumbled or another phrase slips in instead.
No that's absolutely fine.
But enjoy the feeling in the body of knowing these words to be true.
And if you find that you have another voice that tries to raise its head.
To contradict these statements.
No that's absolutely fine.
You don't have to push it away.
You don't have to pretend it's not there.
But continue to put your focus on the words you want to say.
I am safe.
I am whole.
I am peace.
I am love.
I am safe.
I am whole.
I am peace.
And I am love.
And letting go of those words now.
And just coming back to this area of the body.
The area of the root chakra.
Just noticing if anything has changed.
In terms of the sensations that are living in this area of the body now.
Maybe you feel a difference.
Maybe you don't.
Either way is absolutely fine.
But just enjoy being present here.
In this area of the body.
Nothing to do.
Trying to achieve or change anything.
Just be here.
And starting to notice now the feeling of the chair or ground beneath you.
Where you end and the chair begins.
Or cushion or floor or bed or couch.
Starting to notice the temperature of the room on your skin.
Any sounds you can hear in the outside world.
That are gently calling you back.
And as and when you are ready,
Slowly opening your eyes.
Coming back into the outside world.
