Arrive to where you are right now.
Just be here with your body wherever you are.
Try to notice all the energy flowing outward,
Or maybe flowing inward.
Notice where the thoughts are traveling to.
Even if the thoughts are painful,
Just sitting with them,
Observing them.
Let's take a big cleansing breath.
As you inhale,
Just envision all the air filling up the belly.
And whenever you need to,
Just exhaling slowly,
Releasing everything.
When you think you're totally empty,
Just exhale out a little bit more.
Allow the breath to return just naturally.
And if you're laying down,
Just feeling the body totally given to the floor,
Not holding up any weight.
And if you're sitting upright,
Feeling the sit bones really secure,
Rooted down,
The lower body heavy.
Feel the navel pulling slightly toward the spine,
Just supporting your low back.
Feel the shoulder blades draw slightly together down the back.
The heart is proud,
Lifted,
Light.
The crown of the head is lifted.
Feel the muscles of your face relax.
Feeling the space between the eyebrows,
Relaxing the jaw,
Letting the tongue rest heavy.
Feel the scalp relaxing,
Shoulders relaxing a little deeper.
Bring all the attention back into the belly.
Start to notice that pulsing sensation right beneath the navel.
Feeling the low belly.
Starting to send all of your awareness into the lower belly.
And start to feel the pulse in the space between the navel and the bottom of the ribs.
Very center of your abdomen.
Feel the entire belly just pulsing.
Letting the breath flow naturally.
Feel that slight rise in the belly each inhale and the slight fall on each exhale.
And start to envision the air entering into the nostrils.
And traveling down the throat and down through the chest into the heart center.
Feeling that pulsing of the heart,
Feeling the pulsing of the heart and the belly together.
Vision lights growing here in the heart center and in the belly.
Notice on each inhale the light gets a little bit bigger,
A little bit brighter.
Feel the sensation of security.
Just take over the body.
Feel how safe you are.
Start to notice the path of the breath traveling into the belly.
Imagine the path of breath and the path of light moving through your digestive system.
Start to see and feel in your body.
The breath traveling the path of your digestion moving any blocks along the way.
It's allowing your breath,
Allowing your body to heal itself.
To move things through you that don't need to be there.
Allowing everything you do need to soak into you and everything you don't need to simply exit.
Surrendering to this process,
Trusting the body is healing itself.
The digestion is working perfectly on its own.
And just simply let it do its job.
Allow the body to be.
Erasing any means of change,
Just being completely okay right where you are in your body.
Healing yourself inside your own temple.
Feel the pelvic floor relaxing.
Feel the glutes release.
The entire pelvic floor softening.
The anus relaxes.
Feel every component of your digestive system releasing,
Relaxing.
Ropes.
Know that this calmness,
This softness in the body can be accessed at any time.
Remembering you can return to this feeling whenever you'd like.
You always have the chance to allow your body to be,
To allow your surroundings to be.
Releasing the need to change anything.
Allowing each moment to simply be how it is.
Feeling yourself and thanking yourself and feeling your surroundings and thanking the whole universe around you for just being.
Namaste.
