So we'll start lying on the back and you can have a blanket under your head for support.
Take a moment to transition on your back.
You can have your legs extended.
Or if it's more comfortable,
You can have your knees bent.
You can even rest your knees against each other if that feels good.
Take a couple easy breaths.
Just notice how you're holding yourself here.
Notice what's present.
If you like,
You can have your hands resting on your belly now with your elbows bent.
Can help you relax the shoulders perhaps.
Focus your attention on the flow of breath in and out of your body.
Notice the sensations connected to the breathing process.
Then scan your body for areas of tension and consciously relax your muscles.
Notice if there are some places where you are.
Habitually holding tension.
Maybe in your jaw.
See you next.
Shoulders.
So invite your body to relax.
Soften.
Letting go of some habitual holding of tension.
With your hands on your belly,
Begin to deepen your breath.
Letting the belly expand with your inhalation.
Contract with your exhalation.
Breathing in and out through your nose.
Let the belly expand as you inhale.
Let it contract as you exhale.
Now move your hands to the side ribs.
With your next inhalation,
Let your rib cage expand.
And relax,
Recoil.
Inhale,
Let the rib cage expand.
Exhale,
Let the ribcage relax.
One more breath into your rib cage.
Now bring your hands to your upper chest.
And as you deepen your breath a little more,
Feel the upper chest rising with your inhalation.
And following with your exhalation.
Two more rounds of breath.
Fill in your lungs fully.
Feeling the upper chest rising on the inhale.
And falling on the exhale.
Now keeping one hand on your chest,
Place the other hand on your belly.
We'll put it all together into three-part breath.
Complete yogic breath.
As you inhale.
Let the belly,
The ribs and the upper chest expand.
As you exhale,
Let the breath flow out nice and slow.
Gently contracting your abdominal muscles to squeeze empty.
And again,
Inhale.
Expanding belly,
Ribs,
Upper chest.
Exhale,
Letting the breath flow out nice and slow.
Take several more cycles.
Maybe closing your eyes now,
Letting the attention go inward.
Feeling the sensations of breathing.
With your next exhalation.
Release all techniques.
Allow your breath to be effortless.
And just notice.
If anything has shifted,
Notice how you feel.
Now bring your attention to your fingers and toes.
Let them move and wiggle.
Take your arms up overhead.
Stretch one side.
Relax.
Stretch the other side.
Relax.
Then bend your knees,
Roll to fetal position.
Keeping the attention inside,
Slowly make your way up to sitting.
Make sure that your seat is supported either with a blanket or a block.
Elongate through your spine.
Close your eyes.
Let the attention drift inside and feel the effects of your practice.
