Find a place where you can sit or lay down comfortably.
If you are sitting down,
Make sure that your feet are planted firmly on the ground,
Your back is straight,
And your hands are resting in your lap.
If you are laying down,
Make sure your arms are at your side and your legs and body are nice and relaxed.
Wherever you find yourself,
Gently close your eyes and begin to bring your attention inward by breathing in through the nose and exhaling through the mouth.
Begin to slow down your breath,
Focusing on your belly rising,
Your heart rising with the inhale,
And with the exhale,
You're just letting yourself melt down into the ground,
Becoming nice and relaxed.
Bring your attention to the breath in your body,
Feeling your belly rise,
Your heart rise,
And with the exhale,
Feeling everything become nice and heavy as the chest sinks and the belly sinks.
Feeling this breath moving in and out of your body,
Slowing it down as much as you can,
And just focusing on the breath,
Letting any thoughts,
Any resistance drift by you.
You can acknowledge whatever comes up,
But just focus on the breath as much as you can,
Feeling that breath nice and strong in your body.
You're going to take a deep inhale,
And as you exhale,
You're just going to make a little sound.
With the inhale,
Belly rises,
Heart rises,
And with the exhale,
You're making that swooshing sound,
Emptying your lungs all the way,
And inhaling into the belly,
To the chest,
And then exhaling.
Into the belly,
Into the heart,
And exhale.
You're going to keep breathing like this,
Making the swooshing sound with each exhale.
As you're breathing nice and deep and slow,
Inhaling through the nose,
Exhaling through the mouth,
I want you to bring awareness to the tip of your toes,
Breathing and observing any feelings you may have in the tip of your toes,
Any sensations.
And then with the next exhale,
Bringing your attention to the soles of your feet,
Observing any sensations or feelings.
And then bringing the awareness into your ankles.
How do your ankles feel?
Are you breathing into the nose and exhaling through the mouth?
And then bringing awareness up into your calves,
Noticing any sensations,
Any aches,
Any tension.
And if you feel any tension,
Try to release it with the exhale of the breath.
Just breathing into any discomfort that you may feel in your body,
Then letting the awareness travel up into your knees,
Inhaling and exhaling.
And then bringing the awareness into your thighs,
The front of your thighs,
The back of your thighs,
Observing any sensations here,
Any soreness.
Just breathing into it,
Observing it without judgment.
And then bringing the awareness up into your hips,
Observing any sensations here,
Breathing nice and deep,
Then that's how the awareness travel up into your belly button,
The center of your body.
Let's breathe nice and deep into this belly and exhale.
As you're exhaling,
Paying attention to the sensations,
The feelings in your abdomen and the belly,
Just observing anything,
Not trying to fix it,
Not trying to change it,
Just breathing into it,
Becoming aware of it.
And then taking a deep inhale into the nose,
The belly rises and exhale,
Bring the awareness into the ribs,
Paying attention to how they move with each breath,
How they contract when you exhale,
Noting any sensations in your ribs,
Noting any sensation in your back.
And then we're gonna move our awareness into our chest and upper back,
Breathing nice and deep,
Feeling the chest rising with the inhale and falling with the exhale.
Beautiful.
Just paying attention to how our chest feels,
How our back feels.
Then I want you to bring your awareness into the tips of your fingers,
Noting any sensations here as you're breathing nice and deep.
And then moving the awareness into your hands and your wrists.
And bringing that awareness into your arms,
Into your forearms,
Breathing nice and deep and noticing any feelings,
Any tightness or tension,
Just observing how your body feels.
Then bring that awareness into your elbows,
Just paying attention to your body,
Letting any other thoughts just drift away.
And then bringing the awareness into your upper arm,
Breathing nice and deep still,
Letting that awareness travel up into your shoulders,
Noticing any tension or stress here and just breathing into it,
Seeing if you can release any of it with just the breath,
Bringing awareness into your shoulder and then bringing that awareness into your neck and into your jaw,
Still breathing nice and deep.
And then bringing that awareness up to your face,
Your lips,
Into your cheeks and nose,
To your eyes,
To the space between your eyebrows,
The third eye,
To your eyebrows,
Your forehead,
And then just paying attention to how your ears are feeling,
How the back of your head feels,
Laying on the ground,
Bringing awareness to the crown of your head,
Still breathing in through the nose,
Filling that belly and exhaling.
And then you're going to take a deep inhale and you're going to hold on to this breath.
And as you're holding on to this breath,
I want you to try to bring awareness to your entire body at the same time,
Feeling all sensations at the same time until your body becomes a whole.
Just holding on to that breath for five,
Four,
Three,
Two,
One,
And exhale.
And then take one more deep inhale.
And as you exhale,
I want you to really contract your ribs and your abs,
Feeling the power of the contraction,
Pulling your entire body into the center of your body,
And inhale.
And then contracting the ribs and abs,
Making the swishing sound with your breath.
And one more inhale and exhale.
Then gently bring your attention to the room around you.
You can start to open your eyes in a gentle way,
Allowing the light to come in,
Noticing any sounds,
Noticing how the air feels on your skin.
And take one more deep inhale and exhale with a smile on your face.
And that's the place that continues on today.
Let's take one more deep inhale.
.
.
.
.
.
