Find a comfortable position for the next 10 minutes,
Supporting your back and neck and full body in whatever way feels right.
Set an intention for this time,
And allow that intention and yourself to be received by the ground that's holding you.
Feel your body fully held here,
And with each exhale,
Notice the support directly beneath you,
Rising to meet you.
With each exhale,
Letting the tension drain from your body,
The creases around your eyes,
Softening your jaw and tongue,
Softening the shoulders and the belly.
Let your body be received,
Resting your awareness at your dantian,
The energetic center just below the navel.
Starting from this center point,
Extend your awareness down into your pelvic bowl,
Including your reproductive organs,
Both hips and your pelvic floor.
Inhaling and exhaling here,
Allowing the breath to flow directly to and from this place.
Shifting your focus into both upper legs,
Both knees,
Lower legs,
Ankles,
Heels,
Toes,
The soles of your feet,
All the toes in both feet,
The lower half of your body,
Being received.
Returning to the dantian just below the navel,
And extending awareness up towards your heart.
Inhaling and exhaling from here,
Shifting focus to the left side body from hip to armpit,
Your right side body from hip to armpit,
And your entire back body and spinal column.
Inhaling and exhaling,
Both upper arms,
Both elbows,
Forearms,
Both wrists,
Both palms,
All the fingers on your hands,
Both arms,
Your throat and neck,
The back of your head,
The crown of the head,
Both ears,
Your lips,
Nose,
And eyes,
Your entire upper body,
Being received.
Returning to your dantian just below your navel,
And gently inhaling up through the centers to the crown,
Exhaling down through the centers to the pelvic floor,
Inhaling up,
And exhaling back down,
Up through heart and throat,
Third eye and crown,
Down through solar plexus,
Belly,
Pelvic floor,
And inviting your intention to flow with your awareness,
Up through the body,
And back down through the body.
Bringing back your senses,
First the ground beneath you,
Noticing sensations,
And visualizing the space you're in,
Opening your ears to the vibrations in the air,
And moving back into the world,
Grounded and in contact with your center.
Namaste.
Thank you,
And be well.
