Go ahead and lie down on your back.
Take your feet hip width distance apart.
Place a pillow under your knees.
Or else you might need something,
A blanket to get really comfortable on your mat.
Let your jaw soften.
Chin comes slightly towards the chest.
The first thing we want to do is take a nice deep breath in through the nose.
And a deep breath out through the nose.
Again deep breath in.
And a deep breath out.
This time as you breathe in,
You're going to hold it at the top.
So keep breathing in,
Breathe in,
Breathe in.
Hold it here.
And let it out.
Just be there where you are right now.
I invite you to close your eyes if you haven't already done so.
Take the tongue off of the roof of your mouth.
You can let your hands gently fall open.
Or you're welcome to place one hand on your heart and one hand on your belly.
And just feel the belly rise and fall with your breath.
And notice what you might hear around you.
Whether it's the fan in the room or the cars driving outside or perhaps it's nothing.
Just simply be with what is.
And then we start to turn this focus inward.
Go ahead and relax your toes.
Relax the arch of your feet.
Let your heels be heavy and soft.
Let your calves relax.
Let your knees soften.
Let your thighs relax.
And let your hips rest into the ground.
Let your spine rest into the earth like you just landed in a hammock on the beach.
Let any tension in your belly soften.
Let the space around your heart ease.
Just an effortless ease.
Let your hands relax.
Let your shoulders drop.
Let your throat open.
Relax any tension around your eyes.
Let the forehead and scalp relax.
Just be here.
Be with the breath.
If any difficult emotions are to pop up,
Take in that tension and be friended.
I see you.
I hear you.
I feel you.
As you scan your body and rest even more deeply,
Is there any particular place that you could take the breath and invite this breath to be this comfort to release?
Take the tongue off of the roof of the mouth.
Be in this moment of gentle relaxation.
When you imagine a white light above your head,
Circular in form,
And then bring it onto the head like you're putting on a bodysuit,
Over the shoulders,
Over the chest,
Over the belly,
The hips,
The thighs,
The knees,
The calves,
The feet.
You are protected.
You are safe.
You are loved beyond measure.
You are so needed.
Just stay with the breath.
The mind wanders.
Just gently bring it back around.
No judgment.
Inhaling.
Exhaling.
Feel free to stay here as long as you'd like.
Whenever you're ready,
You can come out of this.
Namaste.
