Begin by lying down on your back on the ground,
Taking your legs about hips distance apart or a little wider and let the feet fall open so that there's no tension in the lower half of the body.
Slightly tuck your chin towards your chest so that the back of the neck is long and the head is supported.
Rest your left hand near your heart on your chest and your right hand on your belly.
Keep them here and notice the soothing sensation of the contact with your hands on your body.
Invitation to close down the eyes.
Take your time to settle in,
Not only physically but also mentally.
And then scan the body to see if there are any spaces where you're holding tension.
See if you can let go in that space,
Giving yourself permission to relax and release.
Feel safe here.
See if you can sense your heartbeat as a rhythm,
Sound or sensation.
See if you can sense your heartbeat.
And without trying to change anything,
Bring your attention to the breath.
Just notice how you're breathing.
The rhythm,
The speed,
The depth.
Notice the breath.
Become aware of your hands and their contact with your body and how they gently rise and fall with your natural breath.
And then begin to shape the breath by slowly breathing into the chest so that the left hand rises and further breathing deeply into the belly so that the right hand rises.
On the breath out,
Exhale air out of the belly,
Navel and right hand fall and continue exhaling so that the chest softly collapses,
Taking a left hand with it.
Again,
Calmly inhaling into the chest,
Left hand and then filling up the belly into the right hand.
Exhaling from the belly and navel and right hand falls and then exhaling chest and left hand falls.
Continue inhaling into the chest and then fill up the belly with easeful breath.
Exhale belly,
Navel falls back towards the spine,
Chest and lungs release,
Emptying out of air completely.
A few more rounds on your own.
Sense the wave of air and breath moving into you with nourishment and the wave of exhale release you deeper into cleansing groundedness.
Inhaling nourishment into the chest and then belly,
Releasing the exhale to cleanse and ground.
Keep going,
Continually bringing the mind back to the rhythm,
Movement and sensations of the breath.
Shipsroyce.
Com Coming back to my voice.
Just take a moment to notice how you feel.
Accepting whatever arises without judgment.
Again,
Just noticing.
Being the witness to what working with the breath brings to you.
Feel a sense of gratitude for the breath that nourishes,
Cleanses,
And grounds.
And now to bring some movement back into the body,
Reach the hands over your head on the ground above you and inhale into a big cat stretch all the way from the fingers to the toes.
And as you exhale,
Bring the knees into your chest and give yourself a big hug.
One more,
Inhaling and stretching into nourishment,
Full inhale into the chest and belly.
And then as you exhale,
Hugging the knees into the chest,
Empty out completely of air,
Navel back towards the spine.
Continue hugging the knees in as you gently rock from side to side,
Massaging the spine.
Again,
With a sense of gratitude for bringing yourself here.
Take your time to come back into your space,
Move as slow as you need and flutter open the eyes,
Bringing the spaciousness in the body you've created with your breath into your day.
