Find a comfortable seated posture.
It can be either sitting on a chair or on the floor.
Whatever is available to you and whatever feels comfortable for you right now.
And as you sit,
Allow the weight of your body to fully sink down into your seat,
Letting go of any holding against gravity.
As if you're melting away into the earth.
Relax your feet,
Your legs,
Noticing your spine and then feeling the base of the spine connect and ground into the earth below you.
So feeling the weight of your body against the back of your legs and your buttocks.
Let these parts relax.
And with your tailbone grounded,
We're going to lift the spine upward with each and every vertebra reaching up through the crown of the head.
Allow your belly to soften,
Relax your chest,
Drop your shoulders and your elbows.
Let them be heavy.
Relax your arms and your hands.
Soften your throat and your face.
You may want to take a couple of deep breaths to connect with your breathing.
Notice how the breath feels in your body.
Notice your body moving with each breath.
Really feel the breath here.
And now I invite you to bring your awareness to your belly button,
Your navel and the parts surrounding the navel,
The belly area.
And as you breathe in,
Bring the breath all the way down to your belly.
And as you breathe out,
Feel as if the pores of the skin in your belly area is exhaling.
Breathing in to the belly and exhaling through the pores of the skin in your belly area.
Keep your attention in this part of your body.
Feel your breath.
If your mind wanders off,
Just gently bring it back again to your breathing.
Feeling the belly,
Breathing in and breathing out through the pores of the belly.
Now I invite you to bring your awareness to your stomach area,
Just below the rib cage.
Breathing in to the stomach area and breathing out through the pores of this middle part of your torso.
Breathing in into the stomach part and breathing out through the pores of the skin around the middle part of your torso.
Now I invite you to bring your awareness to your chest,
The middle part of your chest.
And as you breathe out,
Feel the pores of your chest,
The part of your upper body exhaling through the pores of the skin.
Breathing in into the chest and exhaling through the pores of the skin in your chest area.
Really feeling your body and these parts of the body.
Breathing in and out.
Now I invite you to bring your awareness to your throat.
Breathing in through the throat and exhaling through the pores of your throat area.
Let the throat soften.
Notice any sensation that might be present in this part of your body.
And now I invite you to bring your awareness to your head space.
Breathe in into the head,
The spaces inside your head and exhaling through the pores of your face,
Your scalp.
And now notice the base of your skull,
That part where the spine meets your head.
I invite you now to breathe in through the base of the skull and follow that breath and bring it all the way down the arms and to the tips of your fingers,
Filling up the arms and your hands with your in breath and then exhaling through the pores of the skin on both arms.
Breathing in all the way to the tips of your fingers and exhaling through each and every pore of your arms and your hands.
And now I invite you to bring your attention to each side of your spine on your back and then breathing in through the base of the skull once again and bringing the breath down both sides of the spine and filling up and then exhaling through the pores of the skin on your back.
Breathing in all the way down to your tailbone,
The base of your spine on both sides and breathing out through the skin,
The pores of the skin on your back.
And now bringing your attention to the breath,
Being breathed in through the base of the skull all the way down to the legs and your feet.
Breathing in through the base of the skull and the breath is brought all the way down to the tips of your toes,
Feeling your legs fill up,
Your feet fill up with the in breath and then exhaling through the pores of the skin on your legs and your feet.
Now,
I invite you to bring your awareness to your entire body breathing.
As you breathe in,
Fill up your body with a breath and as you exhale,
Letting the breath go through the pores of the skin throughout your body.
Breathing in and filling up your body from the tips of your toes to the top of your head and exhaling through each and every pore of your skin throughout your body.
Take a few breaths in this manner in these next few moments,
Full body breathing.
And whenever you're ready,
You can gently allow yourself to feel the entire body.
And as you take your next in breath,
Bring the breath all the way down to your feet.
And as you exhale,
Gently allowing yourself to let go of the practice.
Take your time.
And whenever you're ready,
You may gently allow your eyes to open.
