Take some time to find a comfortable seat,
Sitting on a chair or a pillow or even a block or two.
Allow the pelvic floor to feel comfortable as you nestle it down to the surface you are sitting at.
Allow the seat bones to be evenly connected to the ground.
Allow the tailbone to roll all the way to the center of the mother earth.
Allow the spine to get longer as you take a deep inhalation,
Creating space within each vertebra.
As the shoulders draw down to the ground and release any tension.
Slightly tuck your chin in,
Then the back of your neck gets longer,
Placing the hands down on your lap or knees for grounding.
Or there is the option of turning the hands to face up the skies for receiving and surrendering.
Now take some time to connect with any sound surrounding you.
Any kind of sound,
It could be the neighbor,
The birds,
It could be the beat of your heart,
The breath traveling in and out of the nostrils.
Just become familiar with the inner and outer sounds.
Now take some time to connect with the mind.
How is the mind wandering today?
Which thoughts are easier to let go and which thoughts are lingering?
There is no right,
There is no wrong.
We are only simply cultivating presence.
Now take some time to scan the physical body,
All the way from the tip of the toes,
The feet,
Ankles,
Legs,
Knees,
Hips,
All the torso,
The front,
The back of the torso,
The chest,
The shoulders,
The arms,
The elbows,
The wrist,
The hands,
The fingers,
And all the tip of the fingers.
All the way back to the arms,
The shoulders,
We travel to the neck,
The jaw,
The ears,
The nose,
The lips,
The eyes,
The forehead,
The back of the head,
And the crown of the head.
How does it feel to be in your body today?
What can you notice?
And once again,
There is no right or wrong,
We are simply connecting with everything that we truly are right now.
Wonderful.
Now,
Take a deep inhalation to the base of the spine and really allow your belly to expand,
Take an exhalation by the nostrils as you send the navel to the spine,
As you contract it in with the intention to release all the carbon out of you,
Inhaling and find this expansion as the navel travels forward,
Just like a baby belly.
Exhale,
Send the navel all the way to the spine and release all the carbon with the intention of inhaling new pure oxygen,
Fulfilled with new vitality,
Prana,
Energy lengthening life force.
Feel more like this,
Following this breathing technique,
Inhaling,
Expanding,
Lifting,
Exhaling,
Softening,
Navel to the spine,
Surrendering to this moment.
Follow this technique in your own silence,
Option of bringing the hands to the belly if that feels ok,
And I come back to you very soon.
Now,
It's time to release any technique,
Release the breathing technique and take some time to notice again.
What can you notice?
What kind of shifts took place before you stepped into your inner landscape?
It could be an emotional shift,
A mental,
A physical,
A spiritual.
Wonderful.
Now my invitation here is for us to visualize the roots,
Just like a tree,
Roots growing all the way from our hips,
Tailbone,
Legs and knees and ankles and so of the feet.
Really strong roots grounding us all the way to the center of the mother earth,
Holding us,
Protecting us and guiding us toward the whole day.
Wonderful.
Now in your own time,
Bring the movement back to the body,
Really slowly,
Maybe rolling the neck and shoulders and whenever you feel ready you can open your eyes and start your day,
Waiting for you,
Abundant day.
Thank you so much for joining me and I can't wait to connect again.
Love and blessings.
Bye.
