Take your relaxed and upright posture or arrange your body lying down comfortably.
If you're seated,
Let the spine grow tall in a way that feels natural.
Now feel wherever your body is making contact with your chair or whatever you're sitting or lying on.
Feel all of these places at once.
Tune into the sense of solidity beneath you and notice how the body is drawn naturally into this grounding connection.
Scan your body and soften any areas of tension or holding.
If you're seated,
Allow the body to become spacious and relaxed around the energized spine.
If you're lying down,
Practice letting go completely throughout the body.
Bring your attention to your belly and notice your breathing.
Allow any control of the breath to drop away until the body is breathing how it likes.
Bring the attention to the end of the exhale.
Follow the natural exhale all the way to the end with the mind.
Notice if the exhale is able to fully complete itself or if instead there's some remaining tension in the belly that inhibits the length of the natural exhale.
Continue following the exhale to the end while encouraging any letting go that will allow the exhale to be completely unrestricted in the low belly.
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Don't try to stop thoughts from arising and don't judge the content or the frequency of thoughts.
If there are any thoughts that feel sticky,
You might allow them to ride the end of the exhale out of the body.
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Continue to follow the end of the exhale,
Softening the low belly as needed.
Remain clear and awake.
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