Settling in,
Making yourself comfortable let's bring our awareness to our belly clearing some space with some extra deep inhales and exhales as we breathe in we could feel,
Sense or imagine that the lungs are in the belly and so as we breathe in the belly lungs fill and the belly expands and rises and then as you exhale you can open the mouth and let the breath fall out with a sigh and keep going with your own breath,
Your own rhythm breathing in to fill the belly and then opening the mouth,
Let the breath fall out with a sigh so active inhale and really soft relaxed exhale out of the mouth having the feeling that with every exhale you can sigh out any tension any busyness in the mind that with every exhale you can cast off the scattered energy of the day any clenching that you're doing just now or any clenching that you've felt that you needed to utilise to get through the day having the sense that you can come to rest,
That all is well that now you're in this safe space resting upon the earth a few more of those extra deep inhales and exhales with your rhythm breathing in to fill the belly and then sighing it out breathing in the belly full and then letting go and we'll stay with this sense of the exhale being this wonderful opportunity to let go of tension as we journey through the body relaxing different parts of the body sequentially so as we breathe in let's feel into the toes and as we breathe out let's let the toes relax as we breathe in let's bring our awareness to our feet and as we breathe out let's let the feet relax let's breathe in bring our awareness to our ankles and breathe out let the ankles relax breathe in bring our awareness to our shins and our calves and breathe out let the shin bones rest heavy into the ground let the calf muscles relax breathing in bringing your awareness to the thighs and breathe out giving the weight of the thigh bones to gravity letting the muscles of the thighs relax breathing in bringing our awareness to the belly as we breathe in the belly rises and as we breathe out the belly softens and relaxes breathing in bringing your awareness and your breath to the lower back maybe you can swirl the lower back into the ground and then exhale let go drawing your awareness up now to the upper back let's breathe in and swirl the upper back into the ground and then exhale let the upper back rest into the ground feel if the shoulder blades can soften into the ground breathing in bringing your awareness to the chest now and breathe out let the chest relax let the heart soften let's breathe into the chest again have the sense that you could breathe into the center of the chest and breathe out let go let's breathe in this time to the shoulders breathing in the shoulders swell and breathe out have the sense that you can give the weight of the shoulders to gravity breathing in feeling into the neck and breathe out let the neck relax as you give the weight of the head to gravity and breathing into the jaw and breathe out as the bottom jaw falls away from the top jaw let the jaw relax breathe into the lips and breathe out let the bottom lip fall away from the top lip feel that the inside of the mouth can soften open that the tongue can relax from the tip all the way down to the root of the tongue and that the back part of the mouth where the mouth becomes the throat can soften relax and open maybe the chin can relax a little more maybe the cheeks can relax both the muscle of the cheeks and the skin of the cheeks softening and relaxing feeling that the eyes can rest back into the sockets and that the eyelids can rest softly one against the other and the softness in the eyelids allows the skin and the muscles around the eyes to relax and soften as well let's feel that the space between the eyebrows can relax that the eyebrows can come to rest that the forehead can unfurl and that any clenching at the temples can soften and release feeling that you can relax the brain the big muscle of the brain can soften and relax can the scalp relax can the mind relax the mind soften and relax just now as we rest nothing to do nothing to worry about all as well no problems to solve nothing to figure out just resting feeling the body and letting go let's bring our awareness into the spine now let's have a sense that we could breathe into the spine and breathe out let the spine relax breathing into the spine and breathing out the spine relaxing breathing into the spine and so also breathing into the nervous system feeling as you exhale that the spine and the nervous system can relax the arms can rest heavy and the fingers can curl in in softness no tension in the fingers or the thumbs and for a few breaths let's just rest with our awareness in the body and feel if there's anywhere in the body that we might like to soften a little more so feeling for yourself is there anywhere in the body where you might need to relax and soften maybe an achy spot or maybe an area where you habitually hold tension sending your breath there and then exhaling letting go and if you're feeling good in the body then maybe just having a sense that you can breathe into the whole of the body and then with your exhale relax the whole of the body a little bit more and then let's bring our awareness to the heart this feeling for a moment how is the heart breathing in to the heart and breathing out letting go and then maybe a feeling of numbness at the heart or a feeling of tightness or armoring or maybe the heart feels happy however you're feeling no right or wrong just breathing into it and breathing out letting go breathing into the heart feeling how you're feeling and breathing out letting go no need to get into any analysis about how the heart is just breathing in and feeling and breathing out letting go and then let's bring our awareness up into the mind how is mind we might breathe into the mind and breathe out let go so it might be helpful to label noticing how we're feeling but again we don't need to get into any analysis just breathing in feeling and breathing out letting go breathing in feeling how is the mind and breathing out letting go just doing your best and as best you can making contact with the body with the heart and with the mind feeling how you're doing and then let's all come into this sense of the whole body lying here on the ground and the sense that as you breathe in you could fill the belly in from filling the belly let the breath ripple out to fill the whole of the body and then as you exhale you could relax and soften breathing in the belly full and breathe out relax breathing in the belly full and breathe out relax now we're going to start to feel into the pauses at the end of the in-breath and at the end of the out-breath and let's breathe in a little bit fully but doesn't have to be your deepest breath and then we'll pause there at the end of the inhale feeling with our awareness in the belly how does it feel and then exhale let the out-breath fall away and take a pause feeling into the belly at the end of the exhale and then breathing in feel the belly fill feeling that pause at the end of the inhale feeling how it feels and then exhale at the exhale fall away pausing again and breathing in the belly rising feeling that pause and then exhale let go and then coming into your own breath your own rhythm maybe now letting the breath fall into its natural rhythm as best you can can be difficult when we're focusing on the breath to get out of the way completely so just doing as best you can to let the breath have its natural rhythm and the pauses may just be a second or so that's fine just resting with your awareness in your belly no need to analyze no need to make any mental notes for later just feeling how is the breath as it unfolds in the belly how does it feel to take a pause at the top of the in-breath and then how does it feel as the exhale falls away how does it feel to rest in that pause and then where does that impetus to breathe in come from and just tracking it moment to moment feeling and seeing if there's any tension creeping into the forehead or the brow no need to overly tense to keep our awareness on the breath letting your awareness be relaxed and if at all possible trying not to have this sense that you're located up in your head looking down on the belly watching the belly rather can you have a sense that you're located in the belly feeling the breath feeling the breath on the level of sensation this feeling how does though how do those pauses between the breaths feel in the belly what's the sensation or what's the energy how does it feel to rest in the pause at the after the fullness of the inhale and how does it feel to rest in the pause with that emptiness after the after the exhale and we're going to start to take this breath a little bit further now going into more of an imaginative realm let's bring our awareness to the groin to the genitals and let's pause here with our awareness and then as we inhale let's feel sense or imagine the breath traveling up the spine up the neck and coming to rest at the crown of the head just feeling there for a second before you exhale and imagine the breath travel down the middle of the face down the nose across the lips and the chin down the center of the chest the middle of the belly to come back to rest at the groin at the genitals pausing there with your energy with your with your awareness and then inhale let the breath travel up the spine come to rest at the crown of the head pausing there with your awareness before you exhale and follow the breath down along the center of the face the center of the chest the belly to come to rest at the genitals and I invite you to come into your own breath your own rhythm now and just feeling how does it feel as the breath flows along the front and how do those pauses feel as we rest with our awareness at the genitals and then how does it feel as we follow the energy of the breath up along the back body to come to rest at the crown of the head and how is it to rest there with our awareness at the crown of the head your breath your rhythm and again trying not to get too clenched in concentration letting the fist of awareness soften and open trusting that you have enough awareness and a focus to feel your breath to feel the energy of your body as best you can so feeling into this circular rhythm of breath this flow of breath flow of energy and the flow of your own awareness and coming towards the end of this let's take one more cycle around and after your next exhale let your awareness rest at the genitals for a moment and then let your awareness travel up to the belly and as you breathe in let the belly fill and rise and then exhale let the breath fall out of the mouth breathe in let the belly rise and swell and then exhale let go breathing in the belly full belly rising and exhale sigh it out and i will leave you here if you wish to continue with your rest please do and if you want to come into some movement and go back to your day feel free to do that as well namaste and thank you
