Come to a standing position with feet about hip-distance apart,
Maybe even a little wider so you feel steady.
Just pay attention to the bottoms of the feet as you land in this standing pose,
Picking up all the toes,
Feeling the heel,
The base of the pinky toe,
The base of the big toes,
Those three points plugged into the earth,
And then lay the toes back down,
Plugging in,
Feeling steady.
Now just bring the hands to the body,
One on the lower belly,
One on the chest,
And take three conscious breaths,
Inhaling into the whole body and exhaling,
Releasing from the whole body,
Tuning in to the breath,
Lengthening it out with ease.
Once you've finished your third exhale,
Let the arms hang beside the body.
Bring your attention back to the base of the feet,
The soles of the feet planted in the earth,
Steady and grounded.
Allow that energy to move up towards the ankles and then towards the knees.
Gently soften the knees and feel them stack over the ankles,
Over the feet.
Allow that steady,
Grounded energy to move up to the hips.
Feel the hips stacked over the knees,
Over the ankles,
Over the feet.
Feel that grounded,
Steady energy move up through the torso,
Lengthening the side of the body,
Arriving at the shoulders.
Feel the shoulders soften and drop down the back and settle over the hips,
Over the knees,
Over the ankles,
Over the feet.
Relax through both arms,
Letting them drop towards the earth.
Feel this energy moving up through the neck,
Throat,
Jaw,
Face,
Head.
Feel the head gently settle in a place that feels effortless.
It's usually tucked back slightly and chin down slightly from where we tend to be.
But we just want to feel a sense of balance,
The head resting over the shoulders,
Over the hips,
Knees,
Ankles,
Feet.
As you feel this steadiness,
Take an inhale into the spine,
Feeling a little space,
A little lift created by the breath coming in.
And as you exhale,
Feel yourself ground steady into the feet.
Another breath into the spine,
Feeling it lift and lengthen and space being created in the physical body,
Energetic body.
And as you exhale,
Settling,
Settling into the steadiness in the grounded soles of the feet.
And one more inhale,
Feeling the spaciousness,
Feeling the lift.
And one more exhale,
Settling into that steady,
Grounded space we've created.
Bring your hands to your heart in gratitude for your practice.
Have a beautiful day.
Namaste.
