So taking a deep breath in through the nose,
Filling up the belly and out through the mouth.
And just finding a comfortable position.
It may be lying down with a bit of length through the spine,
Chin gently dipped to the chest.
Or perhaps sitting up nice and tall,
Spine straight and supported.
Closing down the eyes and just start to tune in and listen to your body.
As you start to take attention to your breath,
Just noticing how it feels to really fill up the belly on the in-breath.
And really drop the belly towards the spine as you exhale.
With each inhale,
Finding an extra second or so to fill up that belly.
With each exhale,
Allowing the belly to drop towards the spine.
In through the nose,
Out through the mouth.
No tension in the chest,
The neck,
The shoulders,
The ribs.
All the action in the belly.
Any thoughts or distractions or even noises,
Without labelling or judging those.
Just allowing them to drift away with your exhale.
And gently,
Kindly bring your attention back to your breath.
Bringing your attention to your head.
Relaxing all the muscles around your eyes,
Your eyebrows,
Your forehead.
Any tension in the mouth or the lips,
Especially the jaw.
Relaxing the tongue.
Even the ears and the scalp.
And if it helps to tense and screw up all the muscles in the face and head.
And then let go and relax on the exhale and do so.
Bringing the attention to your neck.
And again,
If you need to move or use these muscles to then relax them.
Maybe gently nodding your head yes or no.
Before finding stillness,
Dropping all the tension away with the exhale.
Bringing your awareness to your chest,
Your rib cage.
And the tops of your shoulders,
Maybe bunching up those shoulders by the ears and dropping them back and down as you exhale,
Letting go.
Awareness to your arms,
Your biceps,
Your forearms,
And your hands and fingers.
Maybe screwing the hands up into a ball.
Squeezing the biceps,
The forearms,
And then letting them go,
Melting into your lap or the ground.
And bringing your attention to your tummy.
And use the breath here to inhale deeply,
Filling up.
And exhale,
Letting go as you drop the belly towards the spine gently.
Bringing your attention to your hips.
Maybe squeezing the glute muscles,
Feeling that little lift as you do so.
And exhaling,
Letting go.
And bringing awareness to your thighs.
Tensing through the tops of the legs,
Maybe even extending into the calf muscles and the bottom half of the legs,
And the feet and the toes,
And then letting go.
Imagine all that energy of draining down out of the soles of your feet.
Into the ground,
Beneath you,
Into the floor,
Through the floor,
Into the grass,
The soil,
Beneath the rocks.
Any foundations of the building you might be in.
And down into the earth,
Through each layer of the earth,
Into the deep crust of the earth.
Your energy like roots of a tree wrap around the very core of the earth,
Anchoring you down,
Grounding you and your energy.
And then as you inhale,
Drawing that energy all the way back up from the crust of the earth,
Up through the soles of the feet,
Up through the whole body,
Past the legs,
The hips,
The torso,
The chest,
Shoulders and arms and fingers,
The neck,
The head.
Extending out through the crown and up into the universal energy,
The source,
Connecting you,
Giving you a sense of connection and grounding.
And just take a few moments to feel the energy coming down from source,
Down through the body,
Back down into the earth as you inhale down.
And on the next inhale,
Draw it up from the earth and back up and out.
And then inhaling again,
Send that energy back in and down.
Exhale to pause,
Then draw that energy back in and up on the inhale.
And just spending a few moments feeling the energy shift up and down the body,
Noticing perhaps if it disappears off to an area that is in need of healing or energy.
And then just gently bringing your attention and awareness back to your breath and the sounds in the room and back to your body,
Finding some movement in your toes and your fingers,
Perhaps circling your ankles and your wrists.
And taking a bigger,
Deeper breath in through the nose,
Filling up the belly and exhaling with the sigh,
Letting go.
And inhaling deeply,
Exhaling,
Letting go.
And then when you're ready,
Gently blinking open the eyes,
Bringing yourself back to the room and carry that sense of your energy flowing through the whole body,
The peace,
The calm,
And no tension through the muscles.
