Take a few moments to lie down and get yourself comfortable.
Make sure you're warm enough and allow yourself to settle.
Close your eyes and take a couple of cleansing deep breaths.
And then just allow yourself to breathe naturally,
The breath coming in and out just as your body needs.
First,
I want you to sense your surroundings.
Notice any sounds in the room.
Just allow them to register and then let them go.
Notice the temperature of the air,
The feel of it on your skin.
Notice the feel of the floor underneath you.
Imagine the imprint that your body makes on the floor.
Imagine you're lying on soft sand and visualize the shape your body makes in the sand.
Work your way from your head,
Past your shoulders,
Your arms,
Down past your ribcage,
Your pelvis,
All the way down your legs to your feet,
Visualizing the shape that you make in the sand.
And as you breathe,
Imagine your body deepening into the sand as you allow your weight to be fully supported by the ground underneath you.
Now bring your attention to your breathing.
Notice the rhythm of your breath.
Feel the movement it makes in your body as you breathe in and out.
Notice which parts of you move when you breathe.
Notice if your chest moves,
Your stomach,
Your sides,
Deep in your abdomen.
Feel the breath coming in.
Notice the temperature of the air as it moves through your nose and into your lungs.
Just allow your breath to come in and go out at the pace your body dictates,
Whatever pace your body needs at this moment.
Allow the breath to drop into your body and flow out again.
Now picture a point in your abdomen about two inches below your belly button and about two inches inside.
If you like,
Use your hand to help you find this point.
As you breathe,
Notice what movement there is in this point.
Can you feel it moving up and down or does it stay still?
Imagine that this point is the starting point for each breath.
Imagine that the impulse to breathe comes from this point in your abdomen.
As each breath comes into your body,
The breath flows directly to this point,
Filling it with energy.
