To start this practice,
All you need to do is lay down.
And you can lay down anywhere you'd like on your bed or on the couch.
I prefer the floor so I feel grounded and rooted.
Totally up to you.
And before you lay down,
Grab a couple pillows so that you can put one underneath your knees.
And then a really small pillow underneath your neck so that the neck is just subtly supported honoring that natural curve of the cervical spine.
And then separate your legs a little bit wider than your hips,
Allowing your legs to be completely soft letting the toes roll out to the sides.
Then release your arms by your sides with the backs of the palms on the earth,
Fingertips just curling up like flowers on a new day.
And as you close your eyes,
Start to journey inward.
And then just take the next couple of moments and make any last adjustments.
And let's start dropping into stillness and get steady.
And we start this journey with our breath.
So being very aware of your breath,
Take a couple of deep breaths in and out of your nose.
Breathing as you breathe in that the inhale is refreshing,
It's clear,
It's inspiring.
And with each exhale you have a chance to release any stagnant energy,
Anything that's holding you back,
Anything that's stuck or dull.
Just let it out.
Alright until next time.
Now the breath becomes little more subtle,
Little more refined.
And begin to turn your attention towards your exhalation.
Making it a bit longer than the inhale.
If your inhale was four counts,
The exhale would be at least six counts,
Or just possibly even eight.
And notice immediately there's a calmness that pervades you.
The mind gets more still.
The body quieter.
And this is where a lot of rejuvenation can happen.
Now to enhance that rejuvenation,
Think about Puff the Magic Dragon and his breath on a cold day.
So your visualization would be that steam or smoke coming out of his nostrils with each out breath.
And you're actually going to do the opposite.
As you breathe out,
That steam will not release through the nose,
But instead you'll breathe it deep down inside of you,
Deep down into your core.
Where the pit of your belly acts like a bowl,
Collecting all of this air.
And just feel like the base of the abdomen starts to become a sponge soaking up every exhalation.
It's soaking all this nourishment deep inside of you,
Wherever you need it.
Wherever you feel depleted or drained,
You're going to have a big storehouse of energy to draw from.
And as you breathe,
You're' going to have big As you continue to pay attention to your exhalation,
Letting it be soft and sweet naturally.
Feel your vital reserves deep inside of you being restored.
Feel your soul being replenished from anything that was draining you or depleting you.
Know that you can fill yourself back up.
And start to experience this bowl inside your belly becoming full.
Feel the weight of that fullness.
Visualize it.
Then acknowledge which part of you needs to be restored and refreshed now.
Which part of you is drained.
Maybe it's a physical place in one of your organs.
Maybe it's your heart.
Maybe you're just tired from overworking.
And with your next inhale start sending that energy that you've collected from deep inside of you at the pit of your abdomen to that place.
Just watching yourself get fed.
Not needing anything outside of you or anyone else.
Simply drawing from your own well.
And allow yourself to receive this healing.
Allowing yourself to receive your own gifts.
Your own love.
Knowing that you're worthy.
That you deserve it.
Now.
Allow yourself in the next minute or so just to rest in this space of nourishment.
This present moment isful energy.
As you relax your breath more and more,
You will feel more relaxed.
As you relax your breath more and more,
Start to feel it naturally stretching through your legs,
Down into your toes,
And out your arms.
Let the awareness of your breath and your body start to bring you back.
And gently start to move your toes and your fingers.
And when you're ready to come out,
You'll roll over to your right side and rest there for a moment.
And the practice is now complete.
