Take a moment to settle into your seated position,
Lying down if sitting is not available to you.
Scanning the body for any areas of tension,
Gripping or holding.
Releasing the jaw,
Allowing the shoulder blades to slide down the back.
Relaxing the belly,
Hips,
Uncurling toes and fingers.
The knees and elbows become heavy.
With every out breath,
Allowing your bones to become weightier.
With each exhale,
Allowing gravity to do its work.
Noticing the contact between you and the floor,
You and the seat,
You and the ground.
Bring your attention to the breath.
Feeling the way that your whole body moves and expands and grows on the in breath.
Contracting and relaxing on the out breath.
Expanding on the inhale,
Then coming back to centre with each exhale.
Expanding on the inhale,
Coming back to centre on the exhale.
Notice if you're attempting to control the breath,
Perhaps trying to slow it down.
Letting go of that need to control,
Allowing the breath to rise and to fall without effort.
The body breathes regardless.
We are alive and the body breathes.
Bringing your attention now to your head.
And noticing how with each inhale,
Our skull expands,
Our nostrils shift and a great space is created in our mouths.
Feeling this sense of expansion in the skull,
Nostrils,
Mouth with every inhale.
Maintaining effortlessness,
Allowing for spaciousness with every inhale and a release with every exhale.
Letting go of the jaw,
Allowing the eyeballs to relax,
Loosening the forehead,
The chin,
The tongue.
Feel the head breathing.
Now taking your attention further down into your chest.
Again,
Feeling a sense of space with each inhale,
Contraction and relaxation with each exhale.
Feeling the breath at the front of the body,
At the back of the body,
At the sides of the body.
Taking pleasure in the movement of the rib cage.
Letting the shoulders slide further down the back of the body,
Creating space around the neck.
Again,
Notice if you are trying to control or manipulate the breath and just letting go of that without struggle,
Without judgement.
Just letting go of that.
Now bringing the attention to the belly.
Feeling the belly rise and fall.
And the movement at the back of the body too.
The breath massaging your tissues and your muscles.
The breath massaging your organs.
And now feeling the whole of the torso breathing.
Moving your attention further down the body,
Releasing the hips,
Allowing the knees to be heavy,
Letting go of any clutching in the feet or the toes.
Working with the breath.
Feeling the breath in the hips,
The knees,
The feet.
Moving the attention up the body now,
Taking in the whole body,
The whole body.
As it expands and contracts,
The whole body breathing.
If you find that your posture is sinking or collapsing,
Just gently lifting through the chest,
Through the diaphragm.
Breathing is happening and we do not need to control it.
We do not need to change it.
We can just allow the body to breathe.
Breathing is happening and we can just allow the body to breathe.
Bell.
