Closing our eyes now if that feels comfortable.
Distributing our weight evenly between our buttocks.
And also finding,
If we're not leaning,
Finding a balance point for the back.
And to find that balance point,
It can help to gently shift forward and backward,
Or from side to side,
Maybe a circle.
Then notice where you find the stillest point,
Somewhere in the middle.
And even this simple beginning really invites and requires us to turn our attention inward.
And become very sensitive to the sensations.
And perceptions in our body.
Now let's soften our belly and breathe into that softness.
Our belly is this wet bulky mass As we breathe in,
Our lungs expand and push our organs downward into the belly and that's why the belly extends.
And as we breathe out,
The lungs shrink again,
And the organs find their new place.
And by breathing,
We actually give our belly a gentle massage as well.
Maybe we can for a moment tune into this inner massage that we're gently giving our belly every time we breathe in and out.
And now let's notice how the rest of our body is doing.
You can do that by gently scanning,
Maybe starting at the feet.
Upward through the legs.
The pelvic floor,
A very sensitive area,
It's often worth staying with for a couple of breaths.
And up into the belly and lower back The upper back and shoulders,
The arms,
The hands.
Your throat.
Another sensitive area,
Maybe you can for a moment feel how the throat is doing and an area that we tend to hold some tension in.
So let's see if we can soften the throat.
Feel into this area as a wide open space for air to flow.
The throat is also connected to our expression.
Our creative expression,
But also our voice and our courage to speak up.
And let's move upward towards the head.
And let's feel into the forehead.
Which is often more heated.
And then drop our attention back into the wide open space of the back of our head.
Now for you,
It may feel different.
This is just an invitation.
But this is what we often find that's probably due to our thinking process.
There's a lot of heat happening in the front of the forehead.
And if you want to drop back into being It can help to also imagine dropping back into the spacious coolness.
Of the back of the skull.
Now you can scan up and down for a couple of breaths now.
Let's take 30 seconds or so to scan again and let's invite any tension that we discover in the body to drop.
From here,
Let's find in the body.
A sense of safety.
Can really help to imagine or remember a situation or a person that you feel really safe with.
This may be.
.
.
A good friend.
Or a partner or any meaningful person from your past.
That helped you feel safe.
Or if nothing comes to mind right now,
It may be nice to imagine a really nice place where it's soft.
And warm,
But not too warm.
Cozy.
And now let's feel in the body what that sense of safety feels like.
Maybe you can,
If it's several sensations,
Let's bring it down to one or two.
Maybe a warm feeling in the belly and a relaxed feeling in the arms,
Something like that.
Notice what happens to your breathing.
If it feels nice,
You can take a deep,
Relaxed breath.
Really filling.
The body and then dropping the breath,
The out breath.
And once more,
A deep relaxed breath into the soft belly,
Nourishing this feeling of safety.
Because as the nervous system feels safe.
The depth of our breath increases,
Our heart rate slows down.
Warm,
Fuzzy hormones are released.
Maybe you can feel how they spread throughout the body,
Inviting each and every cell.
To release anything it no longer needs.
Maybe you feel a heaviness or a lightness.
As your body drops.
Into this feeling of safety.
Each breath inviting it to spread.
Deeper.
Wider.
Throughout.
Your energetic system.
Notice what happens to your thinking,
Your thoughts.
And if there are thoughts.
And just allow them to drift by like clouds in the sky.
Notice maybe how this sense of safety makes you aware of this spaciousness.
In which anything that comes and goes has its place.
There's no pulling or pushing.
But an allowing and accepting.
In the safety of our inner world.
We can practice.
Letting things be as they are.
And notice as you do this what happens in the energy in the body.
Is there a tension or a relaxation?
Is our spaciousness.
Often we feel an increase of a wave or pulse like motion.
Sometimes there's tingles.
And sometimes our physical body seems to change shape somehow,
Become larger or smaller or drop away entirely and if that's happening for you,
Just allow it to be,
Just breathe into the spaciousness.
You are welcome to remain as you are.
For as long as you like.
I look forward to being in touch in the coming days.
Take care.
