Please come to lie in savasana,
Either on a bed or on the floor,
Or rest easily in a comfortable chair.
Take the time to arrive in the present moment,
In the here and now.
And to the body,
From the head,
To the trunk,
To the legs,
To the feet.
Releasing any and all excess tension.
Invite the body to feel heavy and sink into the earth with a sense of safety and well-being.
Take a moment to set your intention for this present moment.
Showing the intention to shift your heart towards a higher goal.
Turn your awareness to the breath at the belly.
And watch the breath breathe the body ever so easily.
Noticing the slight expansion as the breath enters the body.
And the slight contraction as the breath leaves the body.
There is nothing to do except watch the rhythm of the inhalation and the exhalation.
And the experience of being breathed.
Begin to exhale at the toes.
And inhale from the toes to the crown of the head.
Allow the breath to be slow and deep and following the breath evenly through the body with your awareness.
Exhaling at the toes and inhaling from the toes to the crown of the head.
The next time you exhale,
Exhale to the ankles and inhale from the ankles to the crown of the head.
Feel only the space from the ankles to the crown of the body with breath.
Sweeping with your awareness and breath from ankles to crown.
Deep and slow.
The next time you exhale,
Exhale to the knees and inhale from the knees to the crown of the head.
Following the breath with your awareness.
Knees to crown.
The next time you exhale,
Exhale to the tip of the spine and inhale to the crown of the head.
Following the part of the body from tailbone to crown with breath.
You will notice the breath becoming less deep as there is less of the body to breathe.
The next time you exhale,
Exhale to the navel point and inhale to the crown of the head.
Continuing to follow the breath with your awareness.
The next time you exhale,
Exhale to the heart center and inhale to the crown of the head.
Being aware of the body from the heart to the top of the head.
The next time you exhale,
Exhale to the hollow of the throat and inhale from the hollow of the throat to the crown of the head.
The breath will be rapid and shallow as it covers a much shorter distance.
The next time you exhale,
Exhale from the crown to the nostrils and inhale from the nostrils to the brow point.
The breath will be barely audible.
The next time you exhale,
Exhale from the brow point to the hollow of the throat and inhale from the hollow of the throat to the crown of the head.
Continuing to follow the breath with your awareness.
The next time you exhale,
Exhale from the crown to the heart center.
Inhale back to the crown of the head.
The next time you exhale,
Exhale from the crown to the navel point.
Inhale back to the crown.
As you include more of the body,
The breath will become slower and deeper.
The next time you exhale,
Exhale from the crown to the knees and inhale back to the crown.
The next time you exhale,
Exhale from the crown to the ankles,
Inhaling back to the crown.
The next time you exhale,
Exhale from the crown to the toes,
Inhaling back to the crown.
Experiencing the body as a hollow reed,
As the breath sweeps from head to toe,
Slowly and deeply.
Including your whole body in your awareness.
Your whole body is breathing.
Every cell is alert with life,
Yet the movement is effortless.
Have your attention of your breath at the belly.
The breath moves through the belly.
Allow it to stay there and let the breath once again begin to breathe the body.
You are now the watcher of the experience of the exchange of breath and body.
The dance of inhalation and exhalation.
Let this breath expand simultaneously to all the parts of your physical body,
Feeling the whole body bounded by the skin.
Begin to wiggle your toes and your fingers.
Rotate your ankles and your wrists.
Stretch your body however it wishes.
Fall over gently onto your left side and allow yourself to rest easily for a moment.
Notice the alert ease running through your body.
Stay as long as you wish to notice and be in the experience of the moment,
Here and now.
