Making any little adjustments that will ensure your ease,
Your capacity to rest,
To settle and let's take some extra deep inhales and exhales and exhale to let go breathing in as if the lungs were in the belly and breathing out giving the weight of your body to gravity breathing in the belly full and exhaling to sigh it out breathing in the belly rising and breathing out the softening letting go with every exhale there can be the feeling that you can drop deeper and deeper you can surrender tension in the toes tension in the ankles you can let the belly holding or gripping in the legs you can let the belly spill out and take up as much room as it would like to you can allow the chest to fall open you can let the shoulders relax the fingers curl up the thumbs curl in surrendering the weight of the head to gravity the jaw can relax the tongue can relax from the tip to the root the eyes can rest the forehead can smooth and the temples can relax the brain can relax and the tired scattered mind can come to rest so the mind is sort of trying in its own way to help us solving all the problems it's always sort of mulling over something and in its way trying to help and we can just give the mind permission to rest that it's okay to rest everything that needs to be taken care of is taken care of for now there are no problems to solve nothing to fix nothing to do just to rest and settle and let's come into the sense that the belly is like a body of water and this belly that's a body of water is like a calm lake with these very soft rippling waves on the surface and let's imagine that below the surface there are these currents these pushes and pulls and swells and movements and let's feel sense imagine visualise that these movements of the breath in the belly are the current of this calm lake this still deep lake and let's feel as we breathe in this pull of the breath of the current and then let's breathe out the softening how do you experience the current of the in-breath?
How do you experience the current of the out-breath?
Looking inside,
Feeling inside so you can know by feeling and experiencing the movements of the breath not so that you can answer any questions about them later or do a detailed analysis of the movements of the breath but so you can feel the breath unfold moment by moment how does it feel as the in-breath gathers its energy to rise?
How does it feel as the exhale falls back away and disappears?
As best you can letting the breath have its own rhythm have its own ebb and flow without controlling or manipulating it as if to take our hands off the wheel just letting it be feeling into that pause before the in-breath gathers its energy feeling as the in-breath gathers its energy reaches its fullness and then as if we topple and teeter for a moment in that pause at the top of the wave before the out-breath comes and the breath falls the wave falls and then resting again in that pause before the pull of the in-breath comes rises teeters at the top for a moment resting there in that stillness before the exhale pausing before the energy rises the current gathers pausing before the out-breath falls away riding the breath riding the waves of breath with our awareness as if we were a surfer and that keen keen awareness and connection and feeling of the waves of the current that a surfer has that's the difference between the thrill of riding the wave or the sort of shock of being dumped by a huge wave as if there's just the breath can your concentration be soft and open so there's no need to furrow the brow no need to clench the jaw tighten the fingers or the belly can we stay really soft as if the softness of the body allowed and encouraged this fullness of breath this fullest expression of the current of the breath resting in the breath resting in the pause before the breath pulls in and rises pausing in that fullness before the exhale comes and pulls the ground from under you moment to moment awareness of the breath and the belly breathing in,
Filling the belly deliberately now and breathing out,
Opening the mouth,
Let the out breath fall out with a sigh breathing in,
Filling the belly deep full belly breath in and exhale,
Sigh it out big full belly breath in and exhale,
Sigh it out and you might bring some movement to the fingers and the toes you might roll your head from side to side maybe resting and breathing some more or maybe coming back to movement offering some massage as you feel
