This is your nervous system regulation practice.
You may receive this practice and guidance in a comfortable seated position or lying down,
Allowing yourself to get comfortable and cozy in a position that supports and allows you to experience a sense of relaxation,
Ease and letting go.
Once you arrive in a comfortable position,
I encourage you to listen and check in with your sense of self and body for if there is an intention or desire for how you would like to experience this practice,
Just speaking this intention out loud or silently internally.
As you connect to your body,
I invite you to begin to tune in.
Notice what is the state of your physical,
Emotional,
Mental and energetic self in this moment and inviting a sense of noticing without putting any labels on your state.
So letting go of the state that you're in,
Being right or wrong,
Being in the practice of awareness and witnessing,
Being present with yourself and coming in with a sense of everything is welcome here,
Whether or not you are able to fully lean into that reality,
But coming in with a sense of willingness and encouragement to lean into the lens that everything is welcome,
All parts of you,
All states of your being are welcome here and safe here.
Noticing what that feels like in your body,
Is there retraction or expansion?
And again,
Not trying to figure what that means or judge it to be right or wrong,
But rather being curious with who you are and what is being experienced through these invitations.
And as you drop deeper into the state of awareness and observation,
You can even move through the different states of awareness.
This could be imagining that you're hovering above yourself and looking down,
Witnessing yourself in this practice,
Or it could be in the awareness of your sensations or experiencing the sensations.
You're going to begin to scan your body and popcorn style speaking out loud the sensations that you're experiencing and where you're experiencing them.
And you're going to do this for a few minutes,
Scanning your body over and over again,
Not staying in one spot,
While also allowing yourself to go back to the same spot if it keeps asking for your attention.
As long as you're continuously moving and scanning the rest of your body and seeking out all the sensations that are alive in your body and speaking them out loud,
Well there's nothing else to do outside of those two things.
So noticing a sensation in your body and then speaking out loud,
What is the sensation and where are you experiencing it?
What part of your body is the sensation being experienced?
And it can be really easy to stay in one sensation if it is speaking really loudly or if the sensation has a really strong quality to it.
And if that happens,
I encourage you to be with that sensation and keep coming back to it while also encouraging yourself to seek out and explore if there's other sensations happening at the same time that are a lot more subtle and soft and may get missed if your awareness is only on and going to the stronger,
Louder sensations.
So giving yourself permission to explore the strong and loud sensations as well as the softer,
Quieter,
More mysterious or hidden sensations that are also happening in your body at the same time.
So for example,
I'm experiencing warmth in my heart.
I notice tension between my shoulder blades.
There's tingliness in my toes.
So you're going to be doing that.
You're going to have space for silence to scan your body and speak the sensations out loud and where you're experiencing them.
Starting now.
You're doing great.
Keep scanning your whole entire body and speaking the sensations out loud.
Keep noticing the sensations.
Keep scanning and speaking out loud,
Getting curious,
Exploring all areas of your body with your awareness.
And now you're going to bring your awareness completely on the area of your lower belly.
And doing the same practice,
You're going to continuously scan your lower belly,
Scanning your organs here,
Your blood,
The water,
All the parts that make up your lower belly.
And just noticing what sensations are you experiencing.
And they can be the same sensations over and over again.
And speaking out loud,
What is here and alive?
What do you notice?
Speaking out loud the sensations in your lower belly.
And now bring in your awareness to your heart center.
All corners of your heart center front back all the way to your spine,
Your sides and your chest.
You're going to scan this entire area and speak out loud the sensations that you're experiencing or noticing in your heart center,
Your chest.
And now you're going to be doing a gentle lower belly breath practice.
So on your inhale,
Inhaling through your nose or your mouth,
You're going to imagine that on your inhale,
The breath is moving down into your lower belly and expanding your lower belly in all five directions.
And then on the exhale,
You're going to be relaxing and softening your lower belly.
Inhale,
Feeling the breath move in and down,
Filling up your entire lower belly.
Exhale,
Relaxing,
Softening,
Letting go.
Inhale this breath.
Inhaling,
Receiving life,
Love and energy,
Filling it up your entire lower belly.
Exhale,
Softening,
Relaxing and letting go.
Keep repeating this breath on your own rhythm,
Staying fully connected,
Fully connected to your breath,
To the expansion and contraction and relaxation of your lower belly.
Staying connected to the sensations as you breathe and just noticing and being fully present here as you feel your lower belly fill up with this breath and then relax and soften as it lets it go.
This direction of breathing represents the practice of receiving,
Allowing your lower belly to receive life and love through your breath,
Through this direction,
This inhale down into your lower belly,
Practicing receiving love and life here,
Receiving your breath.
Relaxing and softening and letting go.
Letting go because you know and trust and trust that you will receive once again on your next inhale.
So on your exhale,
You can trust and soften and let go of that,
Knowing that once again,
You will expand and fill up with this love and life of receiving.
And now bringing your awareness and your breath to your heart center.
And you're going to be mirroring the same breath,
Practicing the same breath into your heart center.
So inhaling this breath in and down into your heart center through your nose or your mouth.
Receiving this breath,
Feeling it fill up your entire heart center in all five directions on your inhale.
Maybe imagining that your heart is filling up like a balloon of light and life and love on your inhale and then softening,
Relaxing on your exhale.
Keep repeating this.
Mm hmm.
Allowing any sounds or sighs to be experienced and released on your exhale.
Trusting the natural rhythm of your breath today in connection to your heart,
In connection to receiving this life and love.
And you can now relax the breath completely.
So just letting a natural breath occur,
Letting go of any patterns or trying and letting your body relax completely,
Surrendering into the ground beneath you as it holds you.
Feeling that you're held and cared for here.
And as you come into rest and complete stillness,
Just inviting a sense of awe,
Awareness or curiosity and just noticing what it feels like in this moment in your physical,
Emotional,
Energetic or mental body.
Maybe even again,
Floating above with your awareness.
Maybe even again,
Floating above with your awareness and imagine that you're looking down at yourself,
Witnessing and noticing without judgment,
Observing with curiosity.
What is it like in your body in this moment?
Mm hmm.
Taking your time to rest and integrate your experience.
Your practice is now complete.
May your day be filled with care,
Care,
Alignment,
Nourishment and support in all aspects and all ways.
