Finding a comfortable seated or a lying down position.
Close your eyes and bring all awareness to the emotional body.
Making space to feel without attaching or judging.
Beginning to notice the subtle sensations of breath moving through the body.
What sensations tell you that you are breathing?
Tapping into your center observing the sensations with an internal gaze.
And notice that without effort the body is being breathed.
Rather than making a deep breath happen,
Can you allow it to happen?
Gently guiding your awareness to the low belly.
Feeling the sensation as the belly rises with the breath.
Gathering up so much air that it travels into the upper chest in the base of the throat.
Deep inhale.
And with your exhale noticing how the air gently contracts the belly.
Giving yourself a gentle hug.
Inhale,
Noticing the belly rises.
The chest rises.
Exhale.
Torso releasing.
Low belly contracting.
Can you feel rather than think this through?
Coming home to the familiar calming and abundant heart space.
Breathing in,
I know that I am breathing in.
Breathing out,
I know that I am breathing out.
All awareness on the breath.
And gently,
Consciously giving yourself permission to let go.
Inhale.
The entire torso is expanding.
Exhale.
The entire torso is deflating.
Now releasing all doing with the breath.
Resting back in your natural rhythm.
Resting back into sensation.
Now moving into the mind's eye.
Imagine you are standing at the shore of an island.
An island made just for you.
Feeling completely safe and at ease.
Can you smell the salt in the air?
Can you feel the warm sun rays like a soft blanket on your skin?
Can you feel the soft sand like perfectly spun silk kissing the bottoms of your feet?
Now as you shift your gaze in the mind's eye,
You begin to notice something extraordinary.
As you feel your body breathing in.
You notice a small wave gathering up.
And as you begin to exhale,
You notice the wave gently folding into the shore.
Igniting a childlike sense of wonder within you.
You decide to breathe in a little longer.
And as the air comes in even and slow,
You watch as the wave builds up even and slow.
Pausing at the top of the inhale,
You notice the wave pausing for a moment glistening in the sun.
And as the air begins to escape the body,
The wave ever so gracefully falls back into the shore.
Exploring just how long and drawn out the exhale can be.
And at the very bottom of the exhale,
You see the wave reach up and kiss the very top of your toes.
Inhaling,
The wave retreats back into the ocean,
Billowing up at the pace of your breath.
Exhaling,
Admiring the wave as it falls into the shore and grows up to touch your toes.
And with each new breath,
A new wave forms.
And with each exhale,
The wave rolls to meet you.
Continuing this flow at your own even and slow breath pace.
.
.
.
And each time a new wave emerges from the ocean,
You notice something unique and lovely about this one beautiful wave,
Focused in the present.
Each time the wave holds into the shore to greet you.
You feel something new,
A sense of belonging and value.
And after your next exhale,
Releasing all doing with the mind and breath.
Begin to wiggle into fingers and toes,
Bringing sensation back into the present moment.
Can you feel the support beneath your body?
Can you feel the cool air on your skin?
And now taking notice of any shifts between the beginning of our practice and now.
Creating space and honoring our practice.
Suddenly fluttering the eyes open,
Taking in the sensations of the world around you.
Refreshed and renewed.
Ready to face this day with a clear mindset.
Thank you for being here.
With the sky above and the earth below,
I wish you peace within.
Namaste my dear friend.
