Welcome to the seventh day.
Begin by finding a comfortable position.
Seated,
Lying down,
Standing or walking.
With a relaxed and awake posture.
You might want to stretch your back carefully and soften your shoulders.
See if you can relax your belly a bit and open your chest wide.
Now close your eyes and direct your attention to your breathing.
Focus on the physical sensations in the belly and chest.
Of air that is flowing in and flowing out.
If you want you can put a hand on your belly.
Let your thoughts take care of themselves for a while and keep returning to your breath.
Just follow the inhalation and the exhalation.
Again and again.
Follow your breath all the way down to your belly and hip.
When you inhale your whole body expands.
Starting from the abdomen.
This expansion is like an inner massage.
What happens if you follow your inhalation from its beginning?
From below your abdomen?
This wave of expansion up through your belly,
Chest,
Throat and neck to the top of your head.
And then all the way down again on your exhalation.
Can you notice this wave of relaxation that is flowing down through your head,
Chest,
Belly and abdomen?
As the air leaves your body to make room for new air.
And continue breathing.
Breathing with your whole body.
Your body as a whole.
Experiencing your breath as a wave in the ocean of air around you.
Inhale all the way down from your toes up along the spine to the top of your head.
And exhale from your forehead down to the belly,
Thighs and the ground again.
By following the movements of your breath you learn to control the movements of your mind one moment at a time.
And it might go to other places,
Future places,
Past places.
Just come back.
Return to your breath.
Return to your body.
Return to this moment.
Finish by taking a few deep breaths.
Inhaling and exhaling.
You might want to stretch your body and your arms before moving again.
Wow,
You have finished the first level.
Congratulations,
I hope you have picked up something useful on this journey.
Remember that you always have your breath.
Now we continue the journey through the body and its many mysteries.
I hope you want to follow.
