We'll begin by starting in a seated position.
It can be seated on the ground with the sitting bones,
Feeling the ground,
Or simply in a chair with the feet touching the ground.
As you begin to feel the parts of the body,
So the sitting bones,
The thighs,
The feet,
As they begin to really touch into the earth,
Into the ground.
We begin to elongate the spine by visualizing a string at the top of the crown of the head,
Bringing us into that beautiful elongated spine.
Rolling the shoulders up and back.
Inhale as you roll the shoulders up and exhale as you roll the shoulders back.
Doing that a few more times as you inhale,
Rolling the shoulders up and exhale,
Rolling the shoulders back.
And then we will inhale,
Roll the shoulders up and forward as you exhale.
Inhale roll the shoulders up and exhale,
Roll the shoulders down.
With each breath,
Begin to release any tension,
Any stress from the shoulders,
The upper part of the back,
The lower part of the back,
The hips,
The thighs,
And the feet.
Really coming into our breath as we begin to take some nice long,
Slow,
Deep breaths.
Inhaling through the nose and exhaling through the nose.
Staying with the breath,
Noticing the inhale.
Noticing the quality of that inhale.
And as you exhale,
Notice the quality.
Is the breath smooth?
Is the breath choppy?
There is no judgment with the breath,
But just notice as you deepen each breath,
Allowing the exhale to become a little bit longer than your inhale.
Inhaling in,
Exhaling out.
Inhale in,
Exhale out.
Nice and slow inhales and exhales.
With each inhale,
Allow the body to soften even more,
Allowing any tension,
Any stress to wash away from the face,
The forehead,
From the cheekbones and the eyes and the ears,
The back of the neck.
Inhale in,
Exhale out.
Staying with your breath.
Nice,
Long,
Slow,
Deep breaths.
Taking one more long,
Slow,
Deep breath,
This time inhaling through the nose,
Exhaling through open mouth.
As you slowly find your way back to your body,
Begin to bring the slightest movement into the body by wiggling the fingers,
The toes,
Moving the head from side to side,
A very gentle awakening.
Staying with that breath.
And then when you're ready,
You may open the eyes if they were closed and begin the rest of your day.
