And settling in,
Resting back,
Making any little adjustments that will help you to get really comfy so you can be nice and still.
And coming to rest.
To help with this sense of settling,
Let's take a big full belly breath in and then exhale out of the mouth like a sigh,
Feeling that you can let go of anything you need to let go of as you breathe out.
Breathing in,
Let the belly get nice and full and then exhale,
Let go.
Taking a big full belly breath in and then exhale,
Let go.
Feeling that as we come into a more natural,
Less controlled breath,
There's still that possibility of letting go.
Let's feel into our whole body lying here on the ground.
And feel the parts of the body that are pressing into the ground,
That are meeting the ground.
You can feel the pressure of the heels in the ground,
The backs of the legs,
The bum and the lower back and the upper back,
Backs of the arms,
Backs of the hands and the back of the head.
Let's feel into the possibility of deepening into the ground with our exhale.
So as we breathe in,
The belly softly rises and as we exhale,
Can we surrender weight of the legs to gravity?
Maybe the heels could rest a little more deeply into the ground.
Maybe if we relax the groin,
The legs could rest a little more heavily into the ground.
Let's breathe in and then with the exhale,
Let's see if we could soften the upper body,
The upper back into the ground.
Could we let the arms be heavy and let the arms rest a little more deeply into the ground?
And then let's rest again,
Let's breathe again into the belly.
And with the exhale,
Relax the head into the ground,
Let the neck soften.
Maybe there can even be a sense of resting the parts of the body that aren't touching into the ground,
Towards the ground.
Perhaps we could let the bottom jaw fall away from the top jaw and the sense of giving the weight of the jaw to gravity.
Perhaps there could be a sense of really giving the eyes permission to come to rest and sense that the eyeballs could rest back into the sockets.
Let's feel into our connection with the ground and feel that the parts of the body that touch into the ground have little roots growing out of them,
That are sinking and burrowing into the ground,
Seeking for nourishment.
Let's breathe in and bring our awareness to our heels and let's imagine that our heels as they rest into the ground have little roots growing out of them into the ground.
And as we breathe in,
We could feel into the sense of the heels breathing in through these roots to fill the feet and then with the exhale the sense that the breath just rises off the feet as if it was evaporating.
So let's again have this sense that we could breathe in through the heels from the ground to fill the feet with air and then exhale,
Just let the breath evaporate off of the feet out of the pores of the skin of the feet.
Let's now bring our awareness to the backs of the legs,
However it is the backs of the legs meet the support of the ground and wherever we feel that pressure of connection,
Can we imagine those roots going down.
Feeling as we breathe in that the breath pulls up through the backs of the legs through the roots to have this sense of filling the legs with breath and then with the exhale just let the breath rise out of the legs.
Breathing in again,
Feeling that you could breathe in through the ground to fill the legs and then breathing out let the breath evaporate off of the legs.
Let's feel now into the bum cheeks as they rest into the ground.
Still imagine or sense those roots growing down into the ground and let's breathe in,
Feel that pressure of the bum cheeks pressing into the ground as they seek down for the breath and then exhale let go.
Breathing in,
Feeling that the breath pulls up from the ground and then exhale relax.
Bringing our awareness to the lower back and as we breathe in could we press the lower back into the ground to increase that sense of the breath of the lower back rooting down into the ground to fill the lower back and then with the exhale just relaxing the lower back.
Breathing in,
Swelling the lower back into the ground as if to increase the roots grounding down and then exhale let go.
Let's breathe in and bring our awareness to the upper back,
The shoulder blades and then exhale let the upper back and shoulder blades relax.
This time as we breathe in let's swell the upper back into the ground and feel that these roots ground down into the ground to fill the upper back with breath and then exhale let the upper back relax and melt into the ground,
Breathing in swelling the upper back into the ground and then exhale let the upper back relax.
Let's feel into the ways that the backs of the arms and the back of the palm,
The back of the hand presses into the ground as we breathe it in,
Maybe there's some sense of increasing the pressure and then exhaling of letting go,
Relaxing,
Breathing in swelling the backs of the arms and the backs of the hands into the ground,
Feeling the roots ground down and then exhale relaxing.
Breathing in bringing our awareness to the back of the head and the point where the back of the head meets the ground,
Feeling as you breathe in that you can increase the pressure there of the back of the head meeting the ground,
Feel those roots deepen into the ground,
Feel the head fill with air and then exhale let the weight of the head soften into the ground,
Breathing in feeling that pressure deepen at the point where the back of the head meets the ground.
Imagine the head filling with breath and then exhale let go relax and then feeling into the whole of the back body as you breathe in maybe there can be this sense of the back body pressing,
Swelling into the ground and these roots grounding down,
Filling the body with breath and then exhale relaxing,
Having the sense that the breath could just rise and evaporate off the front of the body,
Breathing in feeling this pressure as the back body swells into the ground and grounds down with these roots and then exhale relaxing,
Feeling the back body press into the ground,
Feeling the body fill with breath and then exhale relaxing,
Breathing in this sense of swelling the back body into the ground and exhaling of relaxing,
Swelling and relaxing,
Pressing down with the back body to breathe in,
Fill the body and then exhaling the breath just evaporating off of the front of the body as you soften,
Breathing in feeling the back body and then exhale feeling that you can soften and relax,
Coming to even deeper breaths now,
Breathing in,
Swelling the back body into the ground,
Filling the belly with the breath and then we can start to exhale out of the mouth like a sigh and let go and then breathing in again,
Swelling the back body into the ground and exhale let go,
Breathing in swelling the back body into the ground and exhaling to let go and then we might start to slowly,
Slowly wiggle the fingers and toes,
Wiggle the head from side to side and in your own time coming back to some slow,
Gentle,
Mindful movement.
