Welcome,
Beloved.
Have a seat.
If you feel more comfortable,
Please lie down.
Close your eyes.
Relax your arms,
Either on your lap,
Somewhere on your body,
Maybe a hand on your chest,
Another on your belly,
Maybe arms right beside you,
Shoulders relaxed,
Neck soft,
Jaw joints relaxed,
Space between your teeth.
Notice the sounds around you.
Let's start from the sounds furthest away,
The sounds on the street,
Outside your dwelling or the sacred place of practice.
Now gently notice the sounds closer,
The sounds inside your dwelling,
Your house or apartment.
Now bring your attention to the sounds closest to your body,
The hum of an electronic device,
The vibrations or frequency from plants,
Furniture and other objects around you.
Now gently notice your breath,
The sounds inside your own body,
Your belly,
Your breath,
Upon movement,
Your clothing or your place of rest,
Whether it be a couch,
A chair or a bed.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Bring your awareness to the movement of your chest and rib cage,
To the movement of your belly and back.
Arriving into the opening of the nostrils,
Finding ourself here,
Breathing in as cool air travels inwards,
Breathing out as warm air leaves the body,
Bringing attention to the opening of the nostrils,
Breathing in,
Breathing out,
Breathing in,
Breathing out,
Bringing attention to the belly of the nostrils,
Breathing in as the nostrils flare open,
Breathing out as the nostrils soften,
Bringing our attention to the end of the nostrils,
The area where our nose attaches itself to our face,
Breathing in,
Breathing out.
With your next inhale,
Follow your breath inwards and find your way in your throat.
Imagine sucking or chewing on a peppermint candy.
Cool air enters and warm air leaves the body.
Notice how the area illuminates,
Widens.
Your intention and attention spreads into the vast area of your throat.
With our next in-breath,
We'll dive a little bit deeper,
Finding our way around the chest and rib cage,
Behind the collar bones,
Around our heart,
Between the armpits,
Somewhere right in between our sternum and the area between our shoulder blades.
Notice the warmth,
Notice movement,
Notice your spine undulating to allow breath in and to allow breath out,
This beautiful exchange of prana,
Life force or energy.
Slowly,
We'll slide into the belly,
Finding our way behind the belly button,
Between the belly and our lower back.
Bring attention to either sides of our belly,
Top of the belly towards the diaphragm and the bottom of the belly towards the pelvic floor.
Breathing in,
Belly fills up,
Breathing out,
Belly softens.
Notice the difference here between your belly and your chest.
The chest is like an envelope filling up with air and emptying.
The belly is more like a water balloon,
Squishing liquids from side to side,
Massaging our organs as we breathe in and as we breathe out.
We'll drop our attention a little bit further down into our pelvis,
Into the pelvic floor area,
Around the perineum,
An area between the pubic bone and tailbone,
Sit bone to sit bone.
As we breathe in,
It fills up with life and as we breathe out,
It empties.
As if your pelvic floor or your perineum is breathing with you,
Breathing in,
Filling up,
Breathing out,
Letting go.
You have reset your nervous system,
Your digestive system.
You have reset your thoughts,
Your body,
Your breath.
As you slowly,
Slowly come back to the sounds around you,
Start with the sounds closest to you,
Your breath,
Your belly.
If you move the sounds around your body,
Clothing,
Notice the sounds around you,
The hum of an electronic device,
The frequency of plants,
Furniture,
Pets.
Attention to the sounds around your home,
The sounds outside your home.
Notice the difference between when you started your practice and now.
A huge shift has happened.
Honor that.
Be open and accept yourself just the way you are,
Pure and whole,
Completely in control.
Namaste.
