The invitation is to take a breath,
So suck it into your belly.
Another deep breath into your belly,
Try not to move your shoulders.
One more and the invitation is to make some sound with your out breath.
Get comfortable.
Notice your connection with the seat underneath you.
All the ground,
If you're laying on the ground.
How does your body connect with the world?
If you're sitting on a chair,
Maybe wiggle to the edge of your seat,
So you can feel the bony parts of your seat,
Your sit's bones.
Hmm.
.
.
Ahhhhhhh.
.
.
Check in with your pelvis,
Have a little wiggle.
Ahhhhhhh.
.
.
And I'd like to invite you to bring your attention to your feet.
What are your feet noticing?
What can your feet feel?
Have a little wiggle.
Intend to take a breath down into your feet.
Ahhhhhhh.
.
.
There's no wrong way to do that.
Ahhhhhhh.
.
.
How can you connect with your feet with your breath?
Ahhhhhhh.
.
.
What do you notice when you let your attention go up to your ankles?
Ahhhhhhh.
.
.
How do your ankles feel different,
Their feet?
Ahhhhhhh.
.
.
Ahhhhhhh.
.
.
What do you notice when you intend to feel for your legs?
Lower legs.
.
.
Knees.
.
.
Upper legs.
.
.
Knees.
.
.
How do the bony parts of your legs feel different to the muscly parts of your legs?
Ahhhhhhh.
.
.
Maybe have a little feel.
Feel for the bones in your shins and in your thighs.
Notice the softness of the muscles.
Ahhhhhhh.
.
.
Intending to feel now into your hips,
Your pelvis,
Your genitals.
Ahhhhhhh.
.
.
Ahhhhhhh.
.
.
Your tailbone.
Maybe even take a moment to sit.
Get your hands underneath your tailbone,
Underneath your sit bones,
Your sacrum if you're laying down.
See if you can just support your weight.
Hold yourself.
Ahhhhhhh.
.
.
Take a breath into that.
Ahhhhhhh.
.
.
Allowing yourself to take an elevator ride up your spine.
From your tailbone.
.
.
Slowly up through your lower back.
.
.
Your upper back.
.
.
And intending to feel for your shoulders.
Collarbone.
.
.
And intending to feel for your arms.
Ahhhhhhh.
.
.
Upper arm.
.
.
Elbow.
.
.
Lower arm.
.
.
Ahhhhhhh.
.
.
Ahhhhhhh.
.
.
Noticing your wrists.
.
.
Hmmmm.
.
.
And intending to feel for your hands.
What can you notice with your hands?
What are your hands touching?
How does your sensation,
Your perception change if you slow your movement down?
Ahhhhhhh.
.
.
Slow down,
Feel more.
Ahhhhhhh.
.
.
Intending to feel for your ribs.
Ahhhhhhh.
.
.
Intending to focus just on your lower two ribs.
Can you move them sideways with your next incoming breath?
Ahhhhhhh.
.
.
Intending to feel for your solar plexus.
Just below your ribs in the middle.
Maybe bring some touch there.
Ahhhhhhh.
.
.
Take a breath into your solar plexus.
Ahhhhhhh.
.
.
It's just an experiment,
You can't get it wrong.
Ahhhhhhh.
.
.
What do you notice in your guts,
In your stomach?
In your womb if you have one.
Ahhhhhhh.
.
.
What do you notice in your intestines?
Ahhhhhhh.
.
.
Intending to bring your awareness up,
Up your spine,
Up your neck.
To the point at the base of your skull,
Where your neck meets your skull.
Have a little wiggle,
Gentle stretch or move,
Make sure you're comfortable.
Intending to feel for your jaw.
Ahhhhhhh.
.
.
Intending to feel for your skull,
The back,
Sides,
Cheeks,
Eyebrows and forehead.
Ahhhhhhh.
.
.
The top of your head.
And just taking a few breaths,
Noticing that this is your body.
Ahhhhhhh.
.
.
This is what it feels like to take a moment out.
Just for the next couple of breaths there's nowhere to be or anything to do.
Just allow your experience to install.
And when you're ready,
Have a little wiggle of your fingers and your toes.
Have a little listen to the closest thing you can hear.
And start to get curious about your environment.
Bring your awareness back into your room.
And decide whether you want to spend some time now in quietness.
Or whether you feel complete and whether you're ready to get up.
Hmmm.
.
.
I'd like to invite you to take a breath with me.
Ahhhhhhh.
.
.
