Finding yourself a place to take a pause,
Sit down,
Recline back,
Or lay down for this practice.
As you transition,
Finding this space,
Maybe orienting to the room or surroundings.
If it feels right,
Closing down the eyes or just finding a soft gaze,
Bringing your awareness and attention to the support below you,
Whether it's the ground,
A chair,
A bed,
Noticing that you don't have to do anything to receive this support,
Maybe noticing it,
Places of contact on your back body,
Taking a breath in here and feeling that support,
Exhale,
Maybe letting that support receive you a little bit more.
You don't have to do anything for this support.
Just be here and breathe.
Connecting now to this next inhale,
Maybe saying in your mind,
I'm inhaling in,
And then exhale,
I am exhaling out.
Taking a few cycles of breath,
Intentionally connecting to where the breath goes in your body,
Inhaling and seeing if you can stretch that breath a little deeper,
And then exhaling from that deeper place,
Allowing your body any movement or sound that would like to come throughout this practice.
Now,
As you continue to breathe,
Deepening that breath all the way down into the belly,
Imagining this next breath in,
Swirling there at the bowl of your belly,
Hips,
And pelvic floor,
Enlivening and awakening this part of you.
If it feels right,
You can bring your hands to this place on your body,
And noticing what that contact feels like.
Can you sense the pressure and is it right?
Maybe a little softer,
Maybe a little firmer,
Maybe there's movement,
A rocking of side to side,
Or maybe the hand sweeps from left to right.
Maybe you bring your awareness to the same point on the low back,
Noticing hip to hip,
Tailbone to pubic bone,
Belly,
Low back,
The soft tissue there.
And finding any imagery that works for you,
Maybe this area like the soft,
Wet sand at the shoreline,
Letting gentle waves lap up and pull down.
Maybe it's imagining a beautiful,
Vast space,
Maybe there is lush greenery,
Just allowing your mind to explore this low belly,
Low back,
Womb,
Hara space.
Taking another breath in here,
Exhale,
Letting it go.
And on this next inhale,
Maybe imagining breathing in through your yoni,
This life-giving breath coming down through the body and up through the yoni portal.
Exhale,
Letting it go.
And imagining for these next five to 10 breaths,
As you breathe in life-giving energy,
Clearing and cleansing and exhaling out,
Allowing your body to release.
So inhaling in,
And exhaling,
Letting it go,
Circulating that breath through in your own pace,
In your own way,
In your own time,
Inhaling,
Vitality,
Clearing,
Cleansing,
Nourishing,
Gentleness,
And exhaling,
Imagining,
Letting it go,
Loosening,
Loosening,
Loosening.
Feeling into that support below you,
Imagining Mother Earth or her beautiful waters,
Allowing you to surrender more to her,
Noticing any parts that are still trying to be up,
And with each exhale,
Seeing if you can let them go a little more.
Maybe imagining a beautiful light entering into this space on your body,
Healing light,
Encouraging you that it is okay to let go of some of what you've been carrying,
Holding on to the self,
Releasing what is not life-giving and supportive,
Taking a few more breaths,
Letting go a little more.
Encouragement to bring one hand to the low belly,
Letting the other hand rest,
And beginning a circle,
Bringing the hand up the right hip,
Meeting the right ribs,
Coming underneath the right breast,
Over to the left breast,
Down the left ribcage,
And around to the left hip.
Coming back to the starting point and repeating this cycle,
So we're creating a circle up,
Underneath the breasts,
And down,
So we're circulating this energy,
Bottom of the womb space,
Near the pelvic floor,
Up the right side,
Over to the left,
And down the left side.
Staying in this belly cavity,
Hip,
Rib,
Rib,
Hip,
And then back down.
Completing this circle several times,
Feeling the warmth and connection between your hand and body,
And allowing yourself to receive when that feels complete,
Taking in one more breath,
And making any declaration towards your body that feels right for you.
Maybe I matter,
Maybe I can release,
Maybe I am willing to try,
Maybe I love you.
And when that feels complete for you,
Taking a little bow to yourself,
To the practice,
Gratitude,
And the earth for receiving and holding whatever you have let go,
Allowing it to be transformed by the earth herself.
When you're ready,
Opening the eyes and orienting once more to your surroundings,
Letting the eyes fall to something pleasant or neutral,
Making any contact with the hands and body that feels right and supportive for you,
And then slowly returning to your experience when you're ready.
