Welcome.
Get settled in a comfortable space of solitude.
A place you can ground and center in.
For the next 13 minutes,
Approximately in the background of each breath,
Allow the intention,
Invite the intention of effortless inspiration to present itself.
Relax.
Create a seat that's comfortable either in a chair with your knees at 90 degrees,
Just safely and securely beneath you,
Or if you'd like you can find a cushion or a block to sit upon.
Ideally the hips are elevated just a little bit higher than the knees with the legs crossed underneath you,
And you can place your hands in a comfortable position either palms face down if you feel the need for some grounding,
Or you can turn the palms to face up for a little bit of support.
Find your sit bones.
Really ground down through them and bring the spine to a line above them.
You can feel that the back of the head is just above the tailbone and you have space above the crown.
Close your eyes.
Take a few breaths in through the nose and out through the mouth.
Just become aware of where you breathe.
Be aware of the chest and its movements.
Be aware of the abdomen and its movements.
Be aware of the ribs and how they move.
With the breath in through the nose you can sense the expansion that comes with each inhale,
And as you breathe out the mouth just become aware of the tongue softening away from the roof of the mouth resting in the cup of the jaw.
Inhale through the nose.
Exhale out the mouth.
Notice the jaw soften away from the cranium.
Inhale through the nose and sense of vitality in your body.
Exhale out the mouth and feel the spine stacking neutrally with little to no effort.
In through the nose,
Out through the mouth.
Just become aware of the breath in the chest stilling and you're watching the abdomen expand on the inhale and just easefully relax on the exhale.
Abdomen spacious.
Exhale and just watch that space condense.
Inhale for a count of four.
Exhale for a count of four.
Inhale a count of four.
Exhale for a count of four.
In through the nose and out through the mouth.
Just notice the abdomen rise and fall.
The breath moves in a steady pace.
Spacious awareness in the abdomen.
You can relax the exhales out the mouth and maintain the softness through the jaw,
Neck,
And throat.
Just allow the breath to come in through the nose,
Out through the nose.
With your awareness at the tip of the nose,
The inhales that cool breath entering the body.
Be aware of the breath leaving the body a little bit more humid,
A little bit more warmth.
Breath is natural.
It's at a very even spacious pace that's optimum for your health,
For your ease in each breath.
A natural form of breath is happening.
Smooth,
Effortless transitions between the inhale and the exhale.
Smooth,
Effortless transitions between the exhale and the inhale.
You're watching the space of the abdomen and noticing its connection to the tip of the nose.
Inhale aware of the cool air entering the body,
Traveling all the way down to the abdomen.
Exhale the abdomen releasing that air to leave the body a little bit warmer through the nose.
Awareness on the space of the abdomen,
Awareness on the space of the nose.
Just be aware.
Be aware of the breath moving in the body.
Be aware of the breath leaving the body.
Be effortless in your awareness.
Still,
Spacious awareness.
The breath is a natural,
Effortless wave.
Just rising and falling.
Smooth,
Effortless transitions.
Smooth,
Effortless awareness.
The sit bones are grounded,
The crown of the head just spacious and long resting above the body.
Breath in through the nose.
Breath leaves the body through the nose.
Be aware of the space of the head.
Be aware of the space of the torso.
Be aware of the space of the hips.
With each inhale this awareness expands.
Be aware of the hips and the space of the hips.
Be aware of the space around the hips.
Be aware of the torso.
Be aware of the space of the torso.
Be aware of the space between the torso and the arms.
Be aware of the head.
Be aware of the space of the head.
Be aware of the space around the head.
Breath smooth,
Effortless awareness on the breath.
Be aware of the space of the chest.
Notice the breath on the inhale as it enters the chest.
Notice the breath leave the chest with your awareness on the chest and the heart center.
Allow the breath in the chest awareness in the chest.
Allow the breath to breathe the chest.
Awareness is effortless.
Breath is smooth.
At the center of the heart a natural wave forms independent of the breath.
Effortlessly aware.
Appreciate the space of the heart.
Allow this space of the heart to amplify.
Feel as if the petals of the flower were unfolding.
With each breath your awareness of the heart effortlessly unfolding.
Effortless awareness on the heart unfolding.
Be aware of the space of the heart.
Be aware of the space around the heart.
Effortless awareness on the heart.
Return your awareness to the breath.
Watch the inhale and exhales expand.
Feel the space of the breath in through the nose and return out the mouth.
Spine is stacked effortlessly as you become aware of the wholeness of your body.
You can bring the hands together at the center of the heart and just rub the palms together creating a little heat and warmth between the palms.
You can release those palms to the eyes and let the heat penetrate to the backs of the eyes.
Open your gaze and let a little bit of light back in as you become familiar with your surroundings and return to the space.
Be aware again of your head above your torso above your hips.
Become aware of the space around you and the center of your heart.
