So first,
Make sure that you're lying down nice and comfortably,
And that you can spread your body out or bend your knees or place any support underneath your back or your legs that you'll need just to be able to fully relax your body.
So take a moment just to get yourself comfortable.
I'm gonna invite you to place your hands on your lower belly,
The space right beneath your belly button.
Breathing through the mouth,
Taking a deep breath in,
Feeling the belly rise and expand.
With no force at all,
Open the mouth,
Exhale,
Let it go.
Again,
Like that,
Nice full deep breath in,
All the way to the tippy top of your breath.
Mouth,
Exhale,
Let it go.
One more time,
Filling the belly with air as you inhale,
Inhale,
Inhale,
Exhale,
Let it go.
Keep that nice,
Same deep breath in,
The mouth,
Exhale,
Let it go.
Way in,
Deep breath in,
Exhale,
Let it go.
Continuing like that,
Full breath in,
Keep them.
Inhale,
Inhale,
Inhale,
Inhale,
Exhale.
Inhale,
Inhale,
Inhale,
Inhale,
Exhale.
Inhale,
Exhale,
Deep breath in,
All the way to the top of your breath,
And breath circling through the body,
Relax the face,
Relax.
You can take one more little sip of breath in,
Just a little bit more air in,
But stay relaxed,
Stay focused.
Legs,
Do the fingers,
With some noise,
Open your mouth,
Exhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Exhale,
Inhale,
Exhale,
Inhale,
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Inhale,
Exhale,
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Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Come on,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
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Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale deeply and hold.
Feel the heartbeat.
Bring the focus inward,
Out of the mind,
Into the body.
Notice energy in your fingers and in your toes.
You might have some ringing in the ear.
Take notice of all the little feelings inside the body.
You might notice them more intimately than ever before.
Take another little sip of breath in,
And hold.
Relax,
Relax,
Keep your body relaxed.
One more sip of breath in.
Big open mouth,
Exhale.
Pick up the pace a little bit.
Do your best.
You're doing great.
Inhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
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Exhale,
Inhale,
Exhale,
Inhale deeply,
And hold.
Notice the energy created in the body.
Feel the internal organs pulsing or beating from the chest to the belly.
Hold your breath.
Know that what you have is all inside of you.
What you need is all inside of you.
What you desire is all inside of you.
Take another sip in.
That energized the body.
Let it move through the body.
See if you can take one more big sip of air in.
Holding just a little bit longer as you stay relaxed,
You're nourished,
You're calm,
Full of energy.
One more moment.
Now with a big sound,
Open mouth,
Exhale in.
Welcome to stay lying down if you're comfortable.
If you'd like to start to make your way up into a comfortable seated position,
Just take a moment to move yourself into a shape that serves your meditation practice.
Any big movements,
Just do so slowly and mindfully.
If the eyes open,
Just keep them soft.
As you start to settle into your new shape,
Deeply relax the body.
Relax the muscles in your face and in your jaw.
The muscles around your eyes,
Above your neck and your shoulders.
Let it relax.
Relaxation from your head start to travel down through your arms and through your torso.
To your hands,
That wave travel down through your hips,
Through your feet,
Through your toes.
Notice the comfortable rhythm of the inhale and the exhale in and out of the body.
If you get lost on this journey,
Know that you can re-relax your body at any time.
You can come back to this gentle breath at any time.
Give yourself the next few minutes just to check in with you.
Be aware of how you feel on a deeper level than you've ever experienced.
Start to bring your awareness to your heart space in the center of your chest.
Imagine a softness,
A lightness in that space.
Bring your favorite color into that space.
Feeling that space.
As you keep your awareness in the center of your chest,
Allow your breath to start to move this feeling or this color out across your whole chest.
Move it down into your belly,
Onto the base of your spine.
Begin to paint yourself in this light or this color.
That's it.
A little bit more.
Use your breath simply as a tool to spread this feeling out across your arms.
Begin to fill your body with this color or with this light.
As your body relaxes even deeper and deeper.
If you notice the mind has started to wander,
Not a worry.
Just relaxing back in.
Coming back to the heart space.
And noticing the next cycle of breath.
All the way down at the base of your spine.
Start to travel slowly up through the abdomen.
Notice as it passes through your throat,
The base of your spine,
That color is now.
As you stay deeply relaxed,
Just content with whatever comes up here.
Whatever feelings and emotions start to arise.
See if you can let them just pass by.
Relax the easier it gets.
The breath is just flowing effortlessly in and out of the body.
Taking the next few moments just to bask in this light relaxation.
Deeper,
Less of you.
Starting now to draw your awareness back to your physical body.
This body that's now filled with light and ease.
Take a moment to acknowledge yourself.
Taking this time out of your day.
Let yourself more intimately be satisfied with your efforts.
Let your intention be this feeling with you as you move through your day.
Holding that intention as you begin to slowly present yourself to the world.
This whole new body.
You're doing such a good job.
So proud of you.
