Find a comfortable sitting position on a chair,
On the sofa or on the floor.
Keep your spine straight,
Imagining a string pulling you from the top of your head up towards the sky.
Feel yourself tall,
Strong,
Unrooted.
Hold your shoulders up,
Back and down to create a space on your chest.
And now relax your shoulders.
With your eyes open,
Name five things that you can see in front of you.
When you are done,
Now I invite you to close your eyes and name four things that you can feel on your skin.
It could be the surface that you are sitting on,
The air entering or leaving your nose,
The clothes touching your skin or perhaps the hair touching your forehead.
Now name three things that you can hear.
It can be external or internal noise.
Just hear them and take them as part of the background.
Now name two things that you can smell.
Dinner,
Dinner.
Is it perhaps sweet or bitter?
Can you even taste a specific fruit?
Now I invite you to take a slow deep breath in through your nose to your belly,
Rib cage and chest and with the exhale open your mouth and relax your upper body.
Take a deep breath in through your belly,
Rib cage and chest and sigh out through your chest and relax your abdomen.
Take a full slow breath in through your belly,
Rib cage and chest and a long sigh out,
Relax your torso.
Now allow your breath to become natural,
Soft and relax and I would like you to connect to your breath now.
Notice how the air is moving through you,
Feeling the air slowly and softly entering your nostrils.
The air softly touching the hairs inside of your nose,
Going down your throat,
Entering your lungs,
Expanding gently your belly,
Filling up your whole body with oxygen,
Filling up your whole body with life and with every exhale fill your belly and your lower ribs,
Slowly contracting,
Sinking in,
Going back to its natural state,
The chpelling slowly without forcing the old air out from your lungs,
Through your throat,
Through your nostrils and out of your body.
When you exhale think about detoxifying,
Releasing stagnation and tension,
Letting go of negative thoughts and emotions.
Notice the connection with the air and your physical being.
Notice how the air gently caresses and massages all your organs inside of your abdomen.
Now notice how long is your inhale and how long is your breath.
And how long is your exhale.
I invite you to count how many counts are in your inhales and how many counts are in your exhales.
You can count in your head or you can use your fingers.
If you notice your exhale shorter or same as your inhales,
I invite you to extend your exhales by one number or maybe even two.
If your exhales are longer than your inhales continue with that relaxing breathing or you can even extend by one or two numbers more.
Breathing in and breathing out.
Keep relaxing.
Keep your attention inwards.
Bring your awareness now to your toes,
The sole of your feet,
To your whole feet.
Breathe there and with the next exhale relax these parts of your body.
Move on now to your ankles,
Lower legs,
Knees,
Upper legs.
Breathe there.
Exhale and relax.
Move on to your hips,
Your pelvis,
Your bottom and your genitals.
Breathe there.
Feel the warmth of your breath and exhale.
Relax.
Move your awareness now to your belly,
To all your organs.
Breathe there and out,
Relax.
Move now to your lower back,
Your middle back,
Your upper back,
Your shoulders.
Breathe there.
Feel the warmth.
Exhale.
Let go of tension.
Relax your chest.
Expand your lungs.
Breathe in.
Relax your chest and exhale.
Move your attention to your neck,
Your throat,
Your jaw,
Your tongue,
Your lips.
Breathe there.
And exhale,
Relax.
Relax your ears.
Relax your cheeks.
Relax your nose.
Relax your eyes.
Relax your forehead.
Your brain,
Your whole head and face.
Breathe in.
And exhale.
Let go.
Now take a big breath in,
Smile and see if you can feel your whole body all at once sitting there.
Breathe in,
In and out.
From the tips of your toes,
Up through your legs,
Your torso,
Your arms,
Into your head and face.
Feel your body as one whole field of sensation and energy.
Keep breathing and finish the practice.
And when you're ready,
Slowly you can open your eyes.
Breathe in.
