This practice is an invitation to return to your center.
Not through force.
But through breath.
Through awareness.
Through the steady presence of your spine.
The spine carries so much.
Not just your posture.
But your energy.
It's your support.
Your alignment.
And today,
We'll meet it with your breath.
And so starting by finding a comfortable position.
You can be sitting or lying down.
Any way that feels supported.
Are now rigid.
If you're sitting.
Let the spine be long,
What's up?
If you're lying down.
Let your whole back sink into the surface beneath him.
And then gently closing your eyes.
Or softening your gaze.
And bringing awareness to your breath.
Taking a slow,
Gentle inhale through your nose.
And allowing a soft exhale through the mouth.
And as you do.
Letting your shoulders drop.
Letting your body begin to settle.
Gently bringing light awareness to your spine.
From the base of your neck.
All the way down to the tailbone.
A central line of you.
Feeling into it.
And now with each inbred.
Imagine the bread traveling up your spine.
And with each out breath.
Imagining it flowing back down.
Inhaling from tailbone to crown Exhaling from crown to tail.
And just continuing in that way.
Inhaling slowly.
Feeling the breath rise.
Exhaling even slower still.
Feeling it fall.
Breath is now in conversation.
With your spine.
With your nervous system.
Feeling into its steadiness.
It's string.
Feeling the length of it.
The grounded flow.
Just staying with the breath following the line of breath along your back.
Letting it pass through the neck.
The upper spine.
The made by.
The lower back.
Letting each part of the spine soften.
And breathe.
You might begin to feel more upright.
More Rudy.
More connected.
Your spine isn't stiffening.
It's waking up.
It's being seen.
Just continuing in this way.
Letting the breath rise and fall through the spine.
Like a tide.
Feeling your central channel holding you.
Naw,
We're fours.
But with quiet power.
You don't have to hold yourself together.
The breath and the spine are holding you now.
Few more soft breaths.
Inhaling tail to crown.
Exhaling,
Crown to tail.
Continuing in this way.
Feeling the breath meeting the spine.
Letting it settle everything inside you Now letting your awareness rest at the base of the spine.
For a few breaths.
Feeling the breath land there.
Feeling your body trust in it.
And then letting your awareness move upwards.
Breathing gently at each level.
This is how you come back to center.
Slowly making your way back down.
To the base of the spine.
Once you do letting go of that practice.
Letting your breath return to its natural rhythm.
And just noticing how you feel.
Maybe more lying.
More quiet.
More centered.
Not a whole lot.
Maybe you do.
Maybe you don't.
No experience is wrong.
Just noticing.
And taking as much time here as you want or need.
Only when you're ready.
Opening your eyes.
And gently returning to your space.
