Recline all the way back down,
Your spine resting against the earth.
Bend into your knees and let the bottoms of your feet find the ground.
Come into your mind and let the bottoms of your feet find the ground.
Let the bottoms of your feet find the ground.
Invite your eyes to soften and to close,
Taking any tension off your teeth.
Invite the tongue to slide away from the roof of your mouth and the back of the skull sinking down into the earth.
Let the space between your eyebrows smooth and soften.
Turning the palms of your hands down,
The fingers spread wide.
And right now,
Just notice the rhythm of your breath.
Not looking to alter or change anything that we're met with,
But to observe the natural rhythm of the breath right now.
Sometimes our breath may be shallow.
Other times we might be holding the breath in or out of our body.
The pattern of breath is very often an indication of how we are feeling emotionally and mentally.
Give yourself the permission to really be with however you're feeling right now.
If one particular thought is present,
Really sit with that one thought.
I invite you now to start to deepen your breath,
Lengthening the inhale and slowing the exhale.
Think about breathing the same way you would fill a vase of water,
Starting at the bottom being your lower belly and filling all the way up from the belly to the ribs,
The ribs to the heart.
The exhalation,
The belly begins to soften back down to the ground as the ribs return to neutral and the heart softens.
Inhale as the belly rises,
The ribs open,
The heart expands and exhale,
Belly softens,
Ribs release and heart rests.
Start to notice the response from your body,
Specifically on the exhalation.
So you really take the time to empty the breath,
Perhaps even pausing at the bottom of the exhalation before receiving an inhalation.
Notice the sensation of your feet against the ground.
Notice any texture under the toes.
Make the feet feel warm or cool.
How does it feel to rest the knees against one another,
Giving support for your lower back?
Notice the sensation of your hands on the ground,
The texture under your fingers.
And if the hands are feeling warm or cool.
As you breathe in,
Notice what you can smell.
Notice if one side of the nose is more open to receive the breath than the other.
Ask yourself,
Are you holding and supporting yourself on the earth?
Or are you open to receive that support,
That nurturing from the earth?
Allow the body to soften,
Imagining every exhalation carrying away any tension that you might be holding.
Begin to walk or heel toe your feet together.
Open your arms wide and lower both of your knees down to the left.
This will bring a twist into your lower back and spine.
You might support your legs with a pillow or a blanket.
But invite the earth to rise up to support you here,
Deepening and dropping in a little deeper with every exhalation that you take.
As you inhale,
Bring the knees up to center,
Taking your twist to the other side as you breathe out.
Keep your jaw soft,
The eyes softly closed.
As you inhale,
Bring the knees up to center and exhale,
Hug your legs into your chest.
Feel your shoulders releasing into the ground,
Your neck lengthening.
And with your exhalations,
Slide both your legs all the way out,
Coming to lay flat on the earth.
Keep your arms down by your sides.
Feel the elbows,
The wrists,
And the fingertips becoming heavy.
Your exhalation grounding your back body into the earth.
Feel as the hips soften,
The thigh bones sink into the ground.
Invite the knees,
The ankles,
And the toes to release,
The legs becoming heavy.
As you receive this gift of rest,
This gift of stillness.
Mayeraam.
You are the light of the world.
You are the light of the world.
You are the light of the world.
You are the light of the world.
Bring your awareness back to your breath.
Feel the inhalation creating space through the belly.
As you inhale,
Notice everything that you smell.
If one side of the nose is more open to receive the breath than the other.
Notice everything that you can hear from the sound of your breath to the sound of the music.
Begin to move the toes,
Touching the thumb to every finger.
As you inhale,
Fill the belly with breath,
Your exhale opening or parting the lips,
Letting the breath out through the mouth.
You may indulge the body by taking a full bodied stretch,
Rolling onto the right side of your body when you're ready to.
Pressing the palm of the left hand into the earth,
Make your way to a comfortable seated position with your eyes closed.
Bring your hands together at your heart.
May we receive this moment in gratitude as we honor the healing and the evolution of our body,
Our mind,
And our spirit.
Rub your hands back and forth,
Creating heat and energy between the palms of your hands.
Place the palms over your eyes,
Letting the heat just soothe to the back of the skull.
As you exhale,
Let the arms and the hands drape down to the legs,
Slowly fluttering the eyes open to the light.
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