Start your practice by welcoming yourself wherever you are and in whatever situation you're encountering yourself to be.
Let yourself invite that cushion that is underneath you,
That support.
And let yourself sink just a little bit where you are.
Is it possible here to relax something in your shoulders?
And we will breathe together so that we can land into our bodies,
Relax a little bit more our brains.
Where you are at,
Have a full breath in through your nose.
And with your exhalation,
Drop into your body.
Again,
Long deep inhalations.
And drop into your body.
Have two rounds of those of breathing deeply and dropping in every time you release your breath out.
And after your next exhalation,
A presence in your body,
Let's explore and invite down a more softening in your breath.
It doesn't have to be that deep.
One that softens your belly so we are intentionally expanding our bellies when we breathe in.
And gently gathering our navel slightly in when we breathe out.
Awareness of the breath,
Already breath awareness meditation with our bellies,
Expanding,
Softening when we breathe in.
And observing that gentle natural retrieve when we breathe out.
You are invited here to see if you can extend that experience of exhalation,
That moment when the belly gently lifts up and in.
Knowing or bringing to your awareness that every time that we exhale longer than we breathe in,
We are allowing the body to soften and physically because we are letting the pumping,
The rhythm of the heartbeat to induce just a tiny bit.
So if you are keen,
You can put a gentle count to your breath.
And you count for that inlation for the count of four or three.
And see if you can add three or two to your exhalation if you are counting in for four maybe exhaling for six.
Softening every time through the belly as it expands when you breathe in with that count at your own pace.
And be very observant about exhalation,
Long exhalation,
Navel back in at your own terms and in your own count.
Spending a couple of moments here.
When the mind wanders and if you lose your count,
You have a sweet,
Beautiful opportunity of re-relaxing.
Remember yourself back home to this task at hand,
To this practice.
Softening belly,
Gentle count.
Exhaling a tiny bit of the count when you are breathing out.
Softening belly,
Gentle count.
