Make your way to a comfortable seat,
Close your eyes,
And just begin focusing on your natural breath.
No need to change anything at the moment,
Just beginning to tune inward.
Noticing the sensation of your body making contact with the ground as you reach the top of your head towards the sky while relaxing your shoulders down away from your ears.
We'll take some cleansing breaths to clear out any stale energy.
Deeply inhaling through your nose,
Filling your ribcage,
Your belly,
And your sternum.
Big loud exhale out your mouth.
We'll repeat that two more times.
Deep inhale through your nose,
And big loud exhale out your mouth.
One more.
Deep inhale through the nose,
Filling every little nook and cranny of space inside of you.
Pausing for a moment at the top,
And big loud exhale release.
Now begin to lengthen your inhales and your exhales,
Breathing air in and out through your nose,
Bringing the soles of your feet together,
Letting your knees stay wide for just a gentle butterfly position.
Perhaps you stay here,
Or I invite you to start to lean your sternum forward,
Keeping your spine long,
Extending through the top of the head.
Now I'll have you raise up to a seat,
Bending your knees towards the ceiling and planting your feet flat on the ground,
Resting your hands behind you with your fingertips facing towards your sit bones.
With your feet still planted on the ground,
Bring them about a foot apart or 12 inches apart,
And let your knees drift in towards each other,
Maybe until they touch.
This will open up a little space in your low back,
In your sacrum area.
Now you can begin to bend your elbows and lower yourself onto your back,
Keeping your feet keeping your feet planted on the floor.
Let your knees drift side to side in a windshield wiper motion,
Again noticing the sensation of where your body makes contact with the ground.
Inhaling while I count to four,
For one,
Two,
Three,
Four,
And exhaling while I count down from six,
Five,
Four,
Three,
Two,
One.
We'll repeat that,
Inhaling from one,
Two,
Three,
Four,
And exhaling from six,
Five,
Four,
Three,
Two,
One.
Allowing your body to get heavy and feeling the ground underneath you rise up to support you.
Bringing your mind's eye to your hips and pelvis and imagine you see a red lotus,
Again feeling the earth underneath you supporting your body.
Moving your mind's eye up from your pelvis to the bottom of your spine,
Up along each vertebrae,
How they stack on top of each other in a long line all the way up to the top of your head.
Bringing your mind's eye to your belly and how it expands and rises with every inhale.
Without actually moving your feet,
Energetically squeeze your heels towards your sit bones as you increase the curve in your lower back.
On your next exhale,
Without actually moving your feet,
Energetically push your feet away from your sit bones,
Contracting your low belly and extending the tailbone to decrease your body weight.
Increase the curve in your lower back,
Repeating these motions a few times.
Expanding and contracting the belly,
Tilting your pelvis as you tuck and untuck your tailbone.
Visualize bright blue waves of an ocean.
As if the slow and gentle rising and falling of the water is what is creating this movement in your body.
The sun is shining brightly into the water,
Reflecting colors of blue and green and aquamarine.
Now pull your knees into your chest,
Wrapping your arms around your legs and giving yourself a big squeeze before extending your arms long and your legs long to come into a resting position.
Feeling the space between your eyebrows get heavy and sinking towards the ground.
Relaxing your jaw and your tongue.
Relaxing your shoulders,
Feeling them get heavy and sinking wide into the ground.
Feeling your legs get heavy and sinking into the ground.
Taking rest,
Knowing that you are not alone.
Taking rest,
Knowing that you have earned it,
While also knowing that you never need to earn rest.
