This practice can be done at any time to help connect with the self,
The body,
Breath,
Felt sense,
Really experiencing the self as a body,
No meaning,
Just experience.
We'll be lying down for this practice,
Finding a comfortable position,
Gently allowing the eyelids to close and feeling the support of the surface beneath the body and then the earth beneath that.
Become aware of the intention in your heart,
Bring attention to your breathing.
Where is the breath?
It can be anywhere,
No matter where it is,
Notice how it moves,
How the body expands and then comes back to its original size and shape.
As you breathe in,
Notice the sensations in the body.
Imagine there is a ball of light wherever the breath is happening.
Imagine you can expand the ball with the inhalations and with exhalation the ball returns to its original shape.
In this way,
Think of the breath as an internal massage where the expansion on the inhale helps to move through and heal blockages,
Metaphorically removing barriers and blocks from your life path.
And the exhales release stuckness to the earth for transmutation.
With the next inhalation,
Mentally move the ball into the area of the pelvis or the pelvic bowl.
The ball is filling up your entire pelvis.
This area houses the womb center.
It is where the will to manifest our creative impulses resides.
Inhale in through the nose and out through the mouth.
No need to count.
See if you can let go and find an even pace with each inhalation and exhalation.
Inhale and exhale about the same length,
Really opening up space in the womb center.
Take a few breaths this way.
The next inhale,
Move the ball so that it takes up your entire belly.
As you breathe in and the ball expands,
Filling up life with chi.
And as you exhale,
It returns to its original size.
As the breath happens,
Could you be aware of all the physical sensations that begin to arise?
Simply because with the next breath,
Move the ball to the solar plexus and diaphragm area,
The area between the belly and the chest.
The hands on the sides of the rib cage and feel the diaphragm and the stomach expand on the exhale,
Making space here for personal power,
Power,
Freedom,
And personal boundaries.
With the next breath,
Breathe in deeply through the nose,
The chest,
And the area of lungs with breath.
Again,
Noticing how the chest and rib cage expand with the in-breath,
And deflates with the out-breath to its original shape,
Making space for joy,
Respect,
And love.
This is where the spirit resides.
Now moving the ball and our awareness to the throat,
Our major expression center.
Imagine with every breath,
You're creating space in the throat.
On the inhale,
The ball expands,
Filling the entire area of the neck and throat.
On the exhale,
Relaxation happens.
With each out-breath,
We are letting go of blocks,
It's surrender.
Again,
Breathing in,
Filling this space with life.
Exhale,
Letting it go.
Could you make space in the throat for speaking your truth,
For willingness to embrace change.
With the next breath,
We fill the entire head,
The skull,
The brain with life,
Filling the entire cranial cavity with breath.
With the exhalation,
Surrender,
Really let go,
Making space for intuition,
Wisdom,
Direction,
Sense of purpose.
Take a few more breaths here,
Allowing the whole head to fill up,
Then exhale to let it go.
And now our ball will breathe under the entire surface of the skin,
Beneath the skin and the tissues of the body.
Allow this energy,
This current of life,
To fill you up,
And then surrender.
Stay with this breath,
Expanding and letting go,
Expanding and letting go,
Filling up the fascia,
The connective tissues with breath and energy.
As you're breathing,
Could you sense the aura and how it breathes,
Filtering energies coming into your field.
Let the ball of light expand beyond the boundary of the body into the space,
Creating a sacred space for you to explore your inner world.
Inhale,
Filling the aura with light,
And exhale,
Releasing the things that do not serve you.
Inhale one final time,
Filling your whole existence with this healing light.
Exhale,
Light to emanate.
Feel your inner being radiate into this room and beyond,
Broadcasting your intention out into the universe.
Let it multiply and come back to you.
Now observe,
Simply observe,
The space created.
Creativity,
Clarity,
Expanded consciousness,
And pace.
Bring your awareness back to the room and to the body,
Perhaps making small movements or stretching.
And when you're ready,
Allow the eyelids to flutter open and give gratitude for this practice,
And for the connection between the breath,
Body,
And the mind,
And the spirit.
