Let's begin.
So,
We'll start sitting up nice and tall.
And you can take a moment just to close down your eyes.
Right away,
When the eyes close,
You give yourself this permission to give yourself your full attention,
Even for a short time.
The demands of the external world fall away,
And your being,
Your body,
Your breath,
Becomes amplified in this moment.
Notice the base of your body and where it softens into the earth.
Maybe noticing the precise point where the earth rises to meet you.
The base of the body lets go,
And the earth rises to catch you and hold you.
And as you create this solid base,
Notice your spine begin to lengthen with more ease,
And the crown of your head growing a little bit taller towards the sky.
Feeling a lightness and buoyancy through the heart and the crown of your head.
Not only are you connected to the tangible earth,
But you're also connected to this ethereal sky.
Noticing the different layers of support that are unfolding around you.
Now begin to bring awareness to the crown of your head.
Feel the energy present in the crown of your head.
That part of you that connects deeply to the air and to the sky.
And begin to witness the flow of breath travel from the crown of the head to the soles of the feet,
Soles of the feet to the crown of the head.
Every breath in travels from the crown to the feet,
And every exhale rises from the feet to the crown.
Feeling the breath as a cleansing wave of energy from the crown to the feet and the feet to the crown.
Now begin to feel the flow of breath from the crown of the head to the base of the spine and the base of the spine to the crown.
Every breath in descends,
And every exhale rises.
Now can you notice the flow of breath from the crown of the head to the navel center and the navel center to the crown.
The distance of the breath gets shorter,
But the breath still remains long and full.
Now feel the cleansing wave of breath travel from the crown of the head to the solar plexus or upper abdomen and the upper abdomen back up to the crown.
Each breath in descends,
Every breath out rises.
Now can you feel the unique flow of breath from the crown of the head pouring into the heart and the heart back into the crown.
This effortless pouring of breath from crown to the heart and heart to crown.
Now begin to feel the flow of breath travel from the crown of the head into the throat center and the throat center back into the crown of the head.
Feel the unique flow of breath from crown to throat,
Throat to crown.
The distance that the breath travels gets shorter,
But still remains long and full.
Now feel the breath travel from the crown of the head to the third eye center and the third eye center back to the crown.
Every breath in cascades down,
Crown to third eye.
Every breath out rises,
Third eye to crown.
Now feel the flow of breath travel from the crown of the head into the midbrain and the head.
Every breath in travels crown of the head,
Filling up the center of the brain.
And every breath out rises again,
Center of the brain to the crown.
Now begin to feel every inhale and exhale emerging and dissolving in the crown of the head.
Every breath in emerging and dissolving in the crown of the head.
Blossoming open and resting closed.
Every breath emerging and dissolving in the crown of your head.
Now begin to feel your whole body breathing as one.
The cleansing waves of breath.
Move from the crown to the soles of the feet,
Soles of the feet to the crown.
The whole body breathing together as one illuminated field.
Feeling every breath as a nourishing wave of energy that flows through you.
To cleanse you and rejuvenate you,
To restore and recalibrate you from the inside out.
The whole body illuminated by the nourishing winds of the breath.
Each breath is a wave of energy that sweeps through the vast spaciousness within you.
Feel the breath as a cleansing wave of white light sweeping through the vast spaciousness of the body for the next few moments.
Letting go of anything that no longer serves you.
To reveal this fresh,
Cleansed space.
One breath at a time.
Letting the white light absolve anything that you no longer need to carry or hold.
Feeling it dissolve in the light so that you feel clear,
Light,
And free.
Guide one hand to the heart,
The other hand to your belly.
And as you deepen the breath here,
Notice how you've changed.
This change can be as simple as one percent,
Or of course it can be more expansive.
Thank yourself for being here,
For making time to be still,
To restore your energy.
Set the intention to carry this light with you even when you emerge from practice.
Guide your hands together in front of the heart.
Take a deep breath in,
Grow tall.
Exhale,
Bow the head into your heart center.
Thank you.
