Come to a relaxed position.
Soften into the supports beneath you and feel free to close your eyes.
Bring your awareness to your breath,
Just noticing the inhale and the exhale.
Notice the breath at the nostrils.
As you inhale,
The air is cool.
As you exhale,
The air is warm.
And noticing with each exhale,
As your body or your muscles soften and settle into the support beneath you.
Allow your experience to be just as it is,
Without needing it to be other than it is.
Just observing.
Notice the sensation of breath in your nasal cavity.
And then following the breath,
The air down into your abdomen into your lungs.
Abdomen expands on the inhale and contracts on the exhale.
Notice your breath as a whole.
Your entire body expanding on the inhale and contracting on the exhale.
On the inhale,
Bringing in fresh oxygen.
On the exhale,
Letting go of carbon dioxide,
Cellular waste,
And things that no longer serve you.
Through the exhale,
Where also thoughts that do not serve you are released.
And emotions that no longer serve you are released.
And now certain issues can be lodged in the tissues.
And so we'll do a scan of the body,
A scan of the chakras.
And just noticing the sensations here.
So bring your awareness to the area of the root chakra,
Which is the tip of the tailbone.
Just noticing this area.
Note any sensation or absence of sensation here.
Without analysis,
Just allow it to be as it is.
And bring your awareness a couple inches at the level of the pubic bone for the sacral chakra.
Noticing sensation or absence of sensation.
Without analysis,
Just noticing,
Observing with your curious mind.
Bringing your awareness upward to the solar plexus chakra,
Somewhere around your belly button.
Noticing this area.
And if there's any sensation,
Drawing your awareness upward to the center of your chest at the level of the heart,
The heart chakra.
Just noticing any sensation or absence of sensation here.
Allow it to be as it is.
And with your observer mind,
Drawing your awareness upward to the throat for the throat chakra.
Just noticing here.
Drawing your awareness upward to in between your eyebrows,
At the forehead,
The third eye chakra.
Just noticing any sensation.
And bringing your awareness to the top of your head,
The crown of your head,
The crown chakra.
Noticing any sensation or absence of sensation here.
So now that you're aware of what your chakras are doing in this moment of rest,
Bring up a situation.
A situation that is bothering you,
That you'd like to let go of.
And just notice.
Notice the sensation within you.
At the base of the spine,
A couple inches higher at the pubic bone,
At the belly button,
At the heart,
At the throat,
Third eye on the forehead,
At the crown of the head.
Just noticing,
But let go of the story.
Just observing the sensation without the story.
Just be with the sensation.
And if any big sensation comes,
Notice that as well.
Just breathing and noticing the sensation without any analysis.
Allow it to be as it is.
Just breathing.
Be with the sensation.
It is all okay.
And practice letting go of the story.
When there's any thoughts that flow into the mind about the story,
About the narrative,
Allow it to be as it is.
And refocus just on focusing on the sensation and breathing into the sensation.
I'll be quiet for a few minutes for you to do this process a few times.
And now let go of the sensation and bring your awareness back to your breath.
Noticing the temperature of air at your nostrils.
Noticing the sensation of breath in your nasal cavity.
And then air flowing down into your lungs,
Abdomen expanding on the inhale and contracting on the exhale.
Broadening your awareness to the rest of your body,
Noticing how your body breathes,
Expanding on the inhale.
Contracting on the exhale.
Letting go on the exhale.
Notice the sense of touch and pressure you feel on the support beneath you.
And when you're ready,
Open your eyes.
