Getting comfortable in your moss or perhaps on your bed or carpet.
Creating a safe space for you to lie,
To be in for the next few minutes.
Perhaps you would like to get some cushions or pillows to surround yourself,
To cocoon yourself to create this safe space to hold you.
Once you're lying down,
Gently begin to close the eyes,
Allowing the arms and the legs to drop gently naturally out to the sides.
Beginning to feel the contact with the body,
The various body parts of the floor beneath you,
Feeling where your bum,
Your buttocks,
Your thighs and calves,
The heels,
The shoulder blades,
Back of the head,
Back of the hands and arms.
Feel where all these points of the body come into contact with the floor beneath you.
Gently beginning to turn your awareness to your breath,
Start to notice the rise and the fall of the tummy,
The stomach area and the chest as you inhale and exhale,
Feeling the gentle rise and the gentle fall of the breath,
Allowing yourself to settle into your breath.
And if it feels good for you to do so,
You can take one or both hands down onto the tummy.
This time as you gently inhale through the nose,
Start to notice the rise of the stomach,
Drawing the air down into the lower abdomen.
As you exhale,
Feel the tummy dropping,
Falling back and contracting towards the spine,
Towards the ground beneath you.
Inhaling,
Feeling the rise of the tummy,
Deep down into the hands and the bottom of the belly and exhale gently releasing.
Continue following the rhythm of your own breath,
Inhaling and exhaling,
Allowing the breath to deepen with each inhalation,
Lengthening with each exhalation.
Continue for a couple more rounds,
Deepening into your own breath,
Into your own belly,
Feeling into your body.
Feeling the tummy softening as you continue to breathe,
Becoming comfortable with this full yogic breath,
Releasing in the stomach area as you inhale,
Releasing the stomach,
The intestines and after the next full exhalation through the nose,
Return the hands back down alongside the body and keeping this deep tummy breathing,
Notice and see how it feels to breathe now without the focus of the hands.
Perhaps you'll feel your belly softening even more,
You can even breathe deeper,
Feel the area around the stomach also expanding and softening as you inhale.
Feeling your deep belly breathing with us,
Start to allow the body to sink heavy down into the floor,
Feel the arms,
Muscles,
The bones,
Feel them sinking down into the ground,
Shoulders relaxing and releasing,
The upper back,
Feel tension softening,
Disappearing from your middle back,
Feeling the lower back,
The buttocks in contact with the floor growing heavier and then the legs,
The thighs,
Sending your breath down into this thigh,
Allow any tension or holding to release,
Taking your awareness over the kneecaps,
Notice and see how they're feeling right now,
Are they holding on to tension or are they fully relaxed and then coming down to the calves and the shins,
Notice and see if your legs can let go,
Just one breath more and then taking your awareness to the ankles,
To the foot,
To the feet,
Into the toes,
Maybe wiggling the toes,
Releasing any tension and holding and then noticing and seeing how the ankle feels,
Is there discomfort or is there connectedness or lightness,
Can you feel the chi,
The energy running from the tips of your toes up through the legs,
The pelvic floor,
The centre of the body,
Throat,
Front of the face,
Crown of the head,
Neck,
Shoulders and out through each fingertip,
Can you feel this full circuit of energy being created from the earth through your feet,
Right through your body,
Out through the fingertips,
Taking your awareness back into the body,
See if it can surrender in sync just that little bit further to the ground beneath you,
Feeling as the earth comes up to meet you,
Holding you,
Supporting you.
And when you're feeling ready,
Slowly begin to bring tiniest of movements through the centre of your body and allow these ripples,
These tiny inner movements to move out into the limbs,
Through the arms,
The hands and fingers,
Down through the legs,
Calves,
Shins,
Ankles and feet,
Begin to move from side to side,
Still lying on the floor until eventually you start to stretch and reach one arm and then the other out to the sides,
Reaching above the head,
Stretching through the feet and then rolling over onto one side,
Resting and hugging yourself here,
Hugging yourself and holding yourself as though you were a child once again,
Knowing that you are here for yourself,
Knowing that you can love yourself.
And when you are feeling ready,
Slowly making your way back up to seated,
Taking a moment to notice how you're feeling,
How the inner and the outer body,
The chi or energy levels go right down.
