Okay,
So take your time to arrive and settle into a comfortable shape.
Let your body settle into the support of the earth.
Invite the eyes to soften and close.
Draw the awareness all the way down to the sit bones.
And see if you can invite them to just heavy a bit more into the support underneath you.
And feel your spine stack one vertebrae from the other right from the base of the spine.
Feeling the top of the skull just rest on top of your spine.
Maybe even dip your chin ever so slightly down and the top of the skull will gently pull up.
Imagine as though your skull is being suspended from the sky.
And feel that support right from the top of the skull as well as the support underneath you at the bottom of the sit bones.
Your body is suspended and supported,
Balanced.
Noticing now that space.
And draw the awareness all the way back down to the bottom of the sit bones.
And Mooladhara chakra.
The root chakra.
And then draw the awareness up to the space between your eyebrows.
Agnya chakra,
Your third eye.
And on your next inhale,
See if you can deepen the breath and draw the awareness from the third eye slowly down to the root.
And then on the exhale,
Draw the awareness from the root back up to the third eye.
That will be the simple rhythm here so that with each inhale from the third eye down to the root.
And with each exhale from the root back up to the third eye.
Allow the breath to be soft and invited to lengthen.
And then softening the rest of the torso so that the breath is just moving with ease along this channel.
Softening down into the fingers and toes so that the rest of the body is just simply resting here.
And maintaining this rhythm,
This awareness from the third eye to the root on the inhale.
At the bottom of the inhales,
Perhaps suspend for a beat or two.
And then maintain that same depth and rhythm on the exhale.
So that the kumbak is at the bottom,
Rather at the finish of your inhale.
And maintaining the rhythm with ease.
Effects.
And completing one more cycle of breath like that.
And drawing the awareness back down to the root.
Take a deeper breath in right from the base of the spine at Mooladhara Chakra.
And hold at the top of the inhale.
Then exhale.
Doing that again right from the root.
Taking a deeper breath in.
Holding for a moment or two.
Then releasing deeply.
Maintaining your awareness right at the root.
One more time.
A breath in.
Holding.
And release.
Just take a moment to feel your rhythm of breath settle back into its own natural pace.
Notice the effects through the body and perhaps along the main channel through the spine.
Notice the effect.
Any sensation along any of your chakras.
Where do you feel sensation?
What does it feel like?
When you are ready.
Take as much time as you need.
Returning the awareness back into your space,
Your surroundings.
Eventually letting the eyes softly return to open.
Turning back into your day.
