So we're gonna support the feet and ankles,
The heart,
And also the kidney adrenals.
And then we're gonna do some circle breathing for pain.
So starting with the feet and ankles,
Just bringing your thoughts there.
The best position is to be lying down.
So getting in a comfortable position,
Preferably laying down,
And just bringing your thoughts to the backs of your ankles and your feet.
Maybe just allowing your feet to connect with the earth a little bit.
That beautiful,
Solid,
Stable quality of the earth,
Always there supporting us.
And just noticing your feet and ankles.
And then we're gonna gently come up to the heart,
The center of your connection with yourself.
And we'll just welcome all your parts,
Everything about you here at the heart.
The youngest parts of you and your adult parts,
Parts that might wanna let you know things,
And parts that just wanna rest.
Everything about you is welcome.
And supporting the heart here,
Just bringing our thoughts to the heart,
Maybe allowing the heart to soften or open a little bit.
Good.
And then we're gently gonna come down to the right adrenal gland.
So it's right on top of your right kidney at your back body,
Just slightly above your waist.
We're just gonna bring support and our thoughts to the right adrenal gland.
It works so hard to keep you safe and ready.
And certainly is having to work really hard if you're struggling with any kind of pain.
Right adrenal,
Right adrenal,
Supporting the right adrenal.
Yeah,
That's it.
And then we're really gently just gonna make our way over to the left adrenal,
Right above the left kidney at your back body.
On this side,
It's just a little bit higher up,
Tucked up under the respiratory diaphragm,
Bringing our thoughts to the left adrenal,
Left adrenal.
Yeah,
And whatever your body is doing,
That's what's exactly right for you right now.
Left adrenal.
Good.
All right,
And so now we're gonna come back down to our ankles and feet.
And I would like you to notice your overall sense of your body right now.
And noticing if one side of your body feels more comfortable than the other side.
And so we're gonna do some circle breathing.
And I'd like you to breathe in through the more comfortable side of your body.
And if you're not sure which side is more comfortable,
Just pick one side.
So starting with your foot and lower leg on the more comfortable side or on one side of your body,
And come up through your belly.
Sense your breath as it crosses your belly to the other side of your body.
And as you exhale,
Imagine that your breath moves down and through your other leg and foot and out to the earth.
And we're gonna do that a few times,
Breathing in through the more comfortable side or one side of your body,
Picking the same side as before.
Starting with your foot and lower leg on that side and come up through your belly.
Sense your breath as it crosses your belly to the other side of your body.
And as you exhale,
Imagine that your breath moves down and through the other leg and foot and out to the earth.
And then one more time,
Breathing up the same side of the body.
Starting with your foot and lower leg,
Coming up through your belly.
Sense your breath as it crosses your belly to the other side of your body.
And as you exhale,
Imagine that your breath moves down and through your other leg and foot.
And out to the earth.
All right,
So now we're gonna imagine that your breath is a magnet that can pick up the more comfortable sensations.
And as you breathe in the more comfortable side of your body,
Your breath will pick up the sensations through your belly and down through the less comfortable side of your body,
Through your leg and foot back to the earth.
So breathing in the more comfortable or one side of your body,
Imagining that your breath is a magnet,
Picking up the more comfortable sensations through your belly and then down through the less comfortable or the other side of your body through your leg and foot,
Back to the earth.
And let's do that again.
Imagining your breath is a magnet.
And as you breathe in the more comfortable or one side of your body,
Your breath picks up the sensations through your belly and down through the less comfortable or the other side of your body,
Through your leg and foot back to the earth.
And one more time,
Your breath is a magnet.
And as you breathe in through the more comfortable side or one side of your body,
It's picking up the comfortable sensations through your belly and down through the less comfortable side of your body,
Through your leg and foot and back to the earth.
Nice.
Great.
All right,
So let's try one more variation.
If both sides of your body feel equally comfortable or uncomfortable,
We're gonna breathe up the midline of the body.
So let's do this together.
So inhaling and starting at your pelvis and going up all the way to your nose and face.
And then breathing out and down through both sides of your body,
Through your shoulders,
Arms,
Hands,
Down through your legs and out your feet back to the earth.
Let's try that again.
Breathing up the midline of your body,
Your inhale starts at your pelvis and goes all the way up through your nose and face.
And then breathe out and down through both sides of your body,
Through your shoulders,
Arms,
Hands,
Down through your legs and out through your feet back to the earth.
And one more time,
Breathing up the midline of your body from your pelvis,
Up all the way up through your nose,
Your face,
And then breathe out and down through both sides of your body,
Through your shoulders,
Arms,
Down through your legs and out through your feet and back to the earth.
Wonderful.
And now we're just gonna rest at the feet and the ankles.
Just resting there together quietly for a little bit here.
I'll say something at the end to close this practice.
Resting in a healing silence here.
And then just bringing your awareness perhaps to your breath and taking your time.
If your eyes were closed,
You can go ahead and open your eyes.
Thank you so much for doing this practice with me today.
I wish you well.
