Close your eyes and allow yourself to sit comfortably and yet also feel firmly grounded in your seat so that you feel fully supported where you're sitting.
And on the inhale,
Allow that breath to drop all the way down past your belly,
Down to your pelvic ball even.
Feel that breath fill all that space in the core of your being.
And on the exhale,
Just slowly,
Gently relax,
Release.
Inhale,
Dropping the breath down again through the belly down to the pelvic ball and this time seeing if the breath can expand to your back,
Into the back of your being as well,
Starting to open the space all around that core of your being.
On the exhale again,
Just relaxing,
Letting go.
Exhaling,
Letting the breath drop again,
Opening up that lungs,
Letting the diaphragm drop so the breath fills your entire pelvic ball,
Belly,
Back and this time letting it start to rise up your spine and as you do,
Feel your spine gently lengthen and straighten along with the rising breath,
Letting the shoulders relax into that support and exhaling into gentle release.
Inhale,
Drawing the breath in again,
Filling all the way down again into the pelvic ball,
Belly back and this time also filling your chest,
Your back as if you can draw the breath all the way up to your shoulders even,
Feeling your entire being filled with life force and on the exhale,
Letting that flow out in all directions into the space around you.
Inhale,
Holding the breath in,
Drawing it in from that space around you,
Letting it fill the entirety of you,
Nourish you with its life essence and on the exhale,
Flowing back out into that space,
Into the infinite expanse that supports you and surrounds you.
Inhale drawing in from that expanse,
Feeling your connectedness to it,
Knowing how it brings you life and vitality and on the exhale,
Flowing out back into spaciousness of all that is.
On the next inhale,
Drawing the breath in again,
Fully,
Deeply and pausing at the top when you've reached your full breath and slowly,
Gently letting the breath out again,
Inviting your entire being to slow down and this time when you reach the end,
Hold the breath out while you invite your heart rate to slow.
Invite your entire body to slow into the stillness and as the breath hold becomes challenging,
See if you can expand your awareness out to your fingertips,
To your toes and notice how that allows you to shift your awareness from the demands of your chest,
Of your lungs and maybe you can even push out a little more breath in meeting those demands,
Knowing that you have the capacity to do so even in this challenging place and again,
Inviting your awareness outwards and yeah,
When you feel you reach your limit,
Let the breath back and ease fully,
Gently and using your awareness to look for the places in your body that might have tightened up in the face of that challenge and watching how that simple gift of your attention allows those places to relax and to return to easefulness.
Continuing with your easeful natural breath,
Continuing to scan your body for any other places that are asking for your attention,
Feeling your entire being return to ease,
Taking another deep breath in,
Allowing your entire being to fill with this breath all the way down to the pelvic bowl,
All the way up to chest and shoulders,
Holding briefly at the top and once again,
Gently letting the breath go and as the breath fully releases,
Holding at the end again,
Holding the breath out,
Inviting your entire being to slow into this stillness,
Inviting your heart to slow,
Expanding your awareness out every part of you,
Feeling how your body may start to tingle or however it may start to feel differently in the face of this challenge and yes,
It's challenging but perhaps you also feel some vibrancy in the face of this challenge and again,
Maybe just pushing out just a little bit against it and yeah,
Letting the breath come in when it wants to and using the awareness again to just meet those places that might have tightened up and not asking them to but watching them as they let go and relax under the gaze of your loving attention,
Continuing to breathe usefully,
Letting your body know that all is safe and you have the capacity to face such challenges and taking as much time as you need,
Whenever you feel ready,
Slowly opening your eyes and returning to the space around you,
Taking all the time you wish to offer attention to any other parts of your body that are asking for it.
