Let's close our eyes.
Start by feeling your sitting bones.
Feel that you are neither leaning forward nor leaning backward,
But right on top of the sitting bones.
In any case,
Leaning a little forward towards the front of the sitting bone rather than towards the back.
That creates a little bit of tilt of the pelvic bones forward,
Which helps maintain a lower back,
Low doses.
Keeping that gentle forward tilt,
Allow the tailbone to root down.
That creates a sensation of stability and at the same time,
Elongation of the spine.
You can think of the size of your neck gently moving back and your chin moving an eighth of an inch down as you take the size of your neck back.
That also will create a sense of elongation of the back of the neck.
Imagine that somebody is pulling from a string attached at the crown of your head and is pulling that string upward.
Your tailbone is rooting downward and it makes space in between the vertebrae.
Allow the breath to move freely through your torso.
As you breathe very slowly,
Gradually breathe in more deeply,
Feeling the expansion of the ribcage.
With your attention,
You can direct your breath and as you inhale,
Imagine that you're sending the energy of the breath down to the sacrum and down to the tailbone.
And as you're exhaling,
Imagine that you are sending the exhalation up through the crown of the head.
So your inhalation is rooting you down and your exhalation is elongating you upward.
Breathing in deep and breathing out long.
Visualize your spine as a golden column of light that extends from the base of the spine to the crown of the head and an energetical spine.
You can allow the breath to be natural.
As you feel this column of golden light,
You can even visualize particles of golden light moving through this central axis of light.
If you want to be scientific,
Let's say photons moving along this axis of your spine.
You feel the presence of this central axis of energy and awareness.
Along this axis are located the chakras or psychosomatic centers of awareness.
The first chakra is on the pelvic floor,
Close to the tailbone.
You can just bring awareness there.
You can imagine the second center close to the sacrum,
Try to feel there.
Moving upward through the spine,
The third center would be close to the navel,
Towards the back,
Towards the spine.
You can feel that you're breathing into each chakra.
Then moving upward,
You're going to go all the way up into the chest at the sternum level,
Towards the back.
Then slowly moving upwards at the base of the throat,
The neck.
Feel there.
Then moving up on the third eye,
There's the center of the head.
And finally at the crown of the head,
Try to feel there.
Imagine that with the breath you're inhaling through the crown of the head all the way down to the tailbone.
And from the tailbone,
You're linking all the chakras as you exhale all the way up to the crown of the head.
This is called spinal breathing,
Breathing through the spine.
Feel the sensations that arise from the core of your being,
The central channel of energy.
What stands out?
Is there any particular sensation that stands out along this axis?
For a few moments,
Just narrow your attention into that area and allow yourself to feel there more deeply.
Becoming intimate with a sensation,
Whatever it is.
Allowing whatever is there to fully express itself.
Being curious on the shape and form and location of the sensation as you breathe into it.
As you inhale,
You feel.
As you exhale,
Try to soften.
Try to surrender to whatever you are experiencing within.
Become intimate with your body experience.
Your body is a river of sensations flowing through you.
You're allowing the flow.
You're allowing the flow.
