Make yourself comfortable,
Lying down.
Close the eyes and take a few deep breaths.
Draw the awareness all the way down into the toes and feel the toes softening,
Releasing and relaxing.
Now that softness to spread from the toes into the soles of the feet,
Into the tops of the feet,
Into the ankles,
The shins,
The calves,
The knees,
The knees,
The knees,
The calves,
The knees and backs of knees,
The thighs and backs of thighs.
The hips,
The buttocks and the pelvis.
Feel that softening moving up into the abdominals,
Into the back,
Into the chest and shoulder blades and along the length of the spine from the tailbone all the way up into the neck.
Draw the awareness down into the fingers and feel the fingers softening,
Releasing and relaxing.
Let that softness spread into the palms of the hands,
Into the backs of the hands,
Into the wrists,
The lower arms,
The elbows,
The upper arms,
The shoulders,
The knees,
The shoulders,
The neck,
The back of the head,
The top of the head,
The forehead,
The eyebrows,
The eyes,
The ears,
The cheeks,
The nose,
The lips,
The mouth,
The jaw,
The eyes,
The jaw,
The tongue,
The chin,
The throat.
Feel the whole body softening,
The whole body releasing,
The whole body relaxing.
Let that softness spread into the palms of the hands,
The shoulders,
The shoulders,
The elbows and draw the awareness to the breath.
Become aware of the natural spontaneous breath.
Develop the awareness of the rhythmic flow of the breathing.
Feel the breath flowing in and out of the nose.
Do not try to control the breath.
Just allow the breath to come in and out.
Just witness the process.
Allow the awareness to the nose,
Feel the breath moving in and out of the nose.
Notice the slight coolness of the inhale and the warmth of the exhale.
Take a few moments just to witness the breath flowing in and out of the nostrils.
Now feel the breath flowing in and out at the back of the mouth.
Notice the breath flowing in and out at the back of the mouth.
And bring the awareness down into the throat.
And feel the breath flowing in the throat.
Notice the breath flowing in the throat.
And bring the awareness down to the region of the chest.
And feel the breath flowing in the trachea and bronchial tubes.
The tubes that flow the breath into your lungs.
Feel the breath here.
And then feel the breath flowing down into the lungs.
Notice the breath in the lungs.
Feel the expanding and relaxing of the lungs as you breathe.
Bring the awareness to the ribcage and witness the movement of the ribcage as you breathe.
The expanding and relaxing of the ribcage.
Witness the ribcage,
The movement of the ribcage on the front of the body.
Witness this movement of the ribcage at the sides of the body.
And then witness this movement of the ribcage in the back of the body.
Feel that expansion into your back.
Now bring the awareness down into the abdomen and into the area of the diaphragm.
As you inhale this area rises and as you exhale it softens back down.
And just witness the movement of the breath in this area of the diaphragm.
Turn into this space and allow a bit more movement.
Notice the rise and the fall of the breath in the area of the diaphragm.
The abdomen rising and falling.
And become aware of the whole breathing process from the nostrils all the way down into the diaphragm.
Witness the body breathing.
Remember as that breath enters into the lungs an exchange is made and that beautiful breath,
Oxygen rich breath is taken to every single cell in your body.
The breath reaches every cell in the body as you breathe.
Witness that process.
See if you can feel the exchange in every cell as you breathe.
See if you can feel the vibration of this exchange.
Your whole body breathing.
Breathing life into every cell of your body with every breath.
Whole body breathing.
Whole body breathing.
Whole body breathing.
All body breathing.
Focus on the whole body.
Soften into the relaxation.
Take a few moments to be mindful to the body,
To the breath,
To the sounds in your environment and to the sensations of this moment.
Allow yourself to be fully present.
And when you are ready bringing the awareness back into the body.
Start to deepen the breath.
Breathe life and energy into your body.
Feel the letting go as you exhale.
The air you breathe out becoming nourishment for the plants,
Trees.
Feel that circle of breath.
And when you are ready just giving a wriggle to the fingers,
A wriggle to the toes.
Stretching the body and hug your knees in,
Rolling onto one side.
And then gently coming up to a seated position.
And taking a few breaths just to finish.
So breathing in.
Breathing out.
And again breathing in.
Breathing out.
And one more.
Breathing in.
Breathing out.
Namaste.
