Welcome.
I invite you to take your awareness from thoughts to the breath,
Bringing your attention down from your head to your belly,
Noticing how the belly expands a bit as you inhale and moves in a bit as you exhale,
Noticing the front and sides as you inhale,
And exhale,
Noticing the lower back,
Sides,
And front of the belly as you take a breath in and out,
Noticing the rise on the in breath and the fall,
The out breath.
And then taking awareness to the rib cage,
Noticing what you can hear,
Maybe the subtle movement of the ribs floating out as you inhale,
And then down as you exhale.
The ribs expand on your in breath and release on the out breath,
Watching with a sense of kindness and noticing.
Really bringing your awareness to the chest,
Noticing the rise of the chest on your inhale and the fall on the exhale,
Noticing the collarbones lift a bit and fall a bit,
Noticing the slight movement of the shoulders as you inhale and exhale,
Taking your awareness to the shoulder blades,
Noticing how they lift a bit as you inhale and come back down a bit as you exhale,
Noticing shoulder blades,
Shoulders and chest at the same time as you breathe in and out,
And out.
Gently taking your awareness to the throat space,
Noticing the breath traveling through the throat,
Then noticing the space between your eyebrows,
Seeing what you can sense about the breath here,
And in the sinuses,
Noticing the breath traveling through your nostrils and at the tip of your nose,
Coming in a bit cooler and out a bit warmer.
The breath comes in a bit cooler and out a bit warmer.
Gently wiggling the toes and fingers,
Slowly blinking your eyes open and noticing something that makes you smile in your space or out the window.
Have a beautiful day or evening.
Take care,
Dear one.
