Making sure you're super comfortable as you rest back.
Making any adjustments you need to make so that you can rest in stillness.
Bringing your awareness to your belly.
Feeling,
Imagining,
Sensing that your lungs are in the belly.
As you breathe in the belly rises.
As you breathe out the belly relaxes.
As you breathe in the belly rises.
As you breathe out you let go.
Big full belly breath in.
And then feel free to let the out breath fall out of the mouth with a sigh.
Breathing in the belly full.
And breathing outside out.
Just take a few breaths like this to help with the settling.
Breathing in the belly full.
And breathe outside out.
One more big full belly breath in.
And exhale let go.
Now can we come to rest.
And still can the breath be in the belly.
As best we can the breath in the belly.
Without making anything happen.
And even as we come to a softer more natural breath.
Can we still feel into the possibility of letting go with the exhale.
As we go on a journey through the body.
Let's breathe in bring our awareness to our feet.
And breathe out let the feet relax.
Breathe in bring our awareness to our legs.
And breathe out let the legs relax.
Breathe in bring our breath and our awareness to our pelvis.
And breathe out give the weight of the pelvis to gravity.
Take a deep full belly breath in.
And exhale let the belly take up a little more space.
Can the belly spill out.
Let's take a breath into the lower back.
And exhale let the lower back relax and release.
Let's take a deep breath into the upper back.
And exhale let the upper back soften and relax.
Let's take a deep breath into the chest.
And exhale let the chest soften let the chest relax.
Let's take a breath into the shoulders.
And exhale let the shoulders relax.
Let's take a deep breath into the arms.
And exhale let the arms relax.
Let's feel sense imagine we can breathe into the hands and the fingers.
And then exhale let the hands and fingers relax.
Let's take a deep breath into the neck and the throat.
And exhale let the neck and throat soften.
If you give the weight of the head to gravity does that allow the neck to relax a little more.
Let's breathe again into the neck.
And breathe out let the head soften into the ground.
Let's take a deep breath into the point where the skull and the neck meet.
And exhale let that point relax.
Let's take a deep breath into the jaw.
And exhale let the bottom jaw fall away from the top jaw.
Let the jaw relax.
Feel how as the jaw softens there's this melting feeling in the jaw that travels round,
Drips down and around to the point where the skull and neck meet.
Feeling for that connection.
Feeling for any ways in that you can allow there to be more softness in the jaw.
And the point where the neck and the skull meet.
As the jaw is already softened and separated can we now let the lips peel away from each other.
And as we allow the lips to soften and relax away from each other can we feel into the possibility of the chin softening.
Of the cheeks relaxing.
And of the skin and the muscles of the lower half of the face all softening.
Could we breathe into the inside of the mouth.
And as we exhale could the upper palate soften upwards and the lower palate soften downwards and the tongue come to rest in the lower palate and spread out.
Could we breathe into the eyes.
And with the exhale let the eyes relax.
The eyes rest back into the sockets.
Could we let the eyelids rest soft yet heavy.
Could we breathe into the forehead.
Breathe out let the forehead relax.
And could we breathe into the part of the brain that's behind the forehead.
And breathe out let that part of the brain relax.
Could we breathe into the temples.
And breathe out let the temples relax.
Could we breathe into the part of the brain that is inside of the temples.
And breathe out relax.
Could we breathe into the point between the eyebrows.
And breathe out the point between the eyebrows relaxing softening.
Could we have a sense that we could breathe into the inside of the head.
And then exhale let the inside of the head relax.
Could we breathe into the spine.
And breathe out let the spine relax.
Could we have a sense of breathing into the whole body.
And breathe out let the whole body relax.
As if we could breathe in through the belly and from the belly fill the whole body with breath.
And then exhale allow the whole of the body to soften.
Some words from the poet Rumi.
Be ground.
Be crumbled.
So wild flowers will come up where you are.
You've been stony for too many years.
Try something different.
Surrender.
Can we come into this sense of really allowing ourselves to soften and open with every exhale.
We can inhale a sense of space.
And we can exhale to let go.
Every exhale is an opportunity to soften.
And every inhale is an opportunity to come back to ourselves.
To remember.
Is there anything in the fingers that we're holding onto that we could surrender?
Is there anything in the shoulders that we're carrying?
That we could put down?
Is there anything in the belly that we are clenching against?
Is there anything in the chest that we are tightening against?
Is there anything in the mind or the temples or the forehead or the jaw that we are tightening up against that we're defending ourselves from?
Can we let the mind relax?
If we relax the jaw,
The temples,
The forehead,
Does that help us to have more sense of space inside the head?
Is there anything we're clenching against that we can soften to?
Be ground.
Be crumbled.
So wild flowers will come up where you are.
You've been stony for too many years.
Try something different.
Surrender.
