Coming into a comfortable lying down position,
Finding a posture that is comfortable and relaxing,
Either with legs up.
Having a nice relaxing pillow under your head.
Just optimizing this lying down position on your back.
And now bring your attention to the lower belly.
And just connect to this feeling as you exhale,
Belly shrinking,
Maybe even the feeling of the lower back melting into the mat.
Then as you inhale,
Feel that rising of the lower belly.
And as you exhale,
Just a feeling of letting go and the lower belly shrinks.
Even the lower back feeling of dissolving and melting into the mat.
And just connect to this feeling.
Inhale,
Belly rises.
Exhale,
Belly shrinks,
Our lower back sinks and melts into the mat.
Rise with the inhale.
Release,
Let go with the exhales.
You might notice that your mind has wandered off the rising and falling of the belly.
When that happens.
.
.
Just know it.
There's no need to judge it.
No reason to get frustrated.
We note the mind-wandering.
And then we bring our awareness just back to that lower belly.
To the rising of falling.
Really letting that exhale be as long as you can.
Connecting to the feeling of relaxation as we exhale.
Let your exhales dissolve into space.
As we inhale,
Just a feeling of about 70%.
As you exhale,
Let the exhale go longer.
Than you're used to.
Feeling as if you're just dissolving in every exhale.
The body softens and relaxes just a little bit more.
Letting the back sink and melt into the mat with the exhalations.
To follow your awareness.
Unhooks from the mind,
Drops into the lower abdominal area.
You just be with this rhythm of the breath,
Rising and falling like an ocean wave.
As we drop deeper and deeper into relaxed,
Calm,
Restful state.
