Let's begin by settling the body and just softening into the body as it is now,
Checking in before we begin to tap into energy and the flow of what's here now.
Noticing the breath as it comes in and out of the body,
Just naturally,
Just allowing the body to soften on each exhale.
Just noticing how the exhale softens naturally.
And maybe discovering areas that are holding tension or tighter than other areas and just the noticing and the breathing in and out.
There's a natural letting go on each exhale.
Noticing through the body,
Maybe from the head,
Just moving through the face,
Noticing tightness,
Areas of softness too,
Just knowing what is here.
Moving to the shoulders,
Down the arms,
Becoming aware of areas of tension and areas of softness.
Moving through the chest and the top of your back,
And then the belly and the mid and lower back,
Just exploring the body there,
Into the pelvis and down the legs and into the feet,
Just discovering areas that are tight to varying degrees.
It's normal and it's okay.
And also,
Noticing those areas that are soft,
Feeling into the difference between the two.
And then just following the breath,
Breathing in fully through the nose,
Allowing the belly to expand,
Filling your whole torso with oxygen,
And then letting it go through your mouth.
Breathing in deeply,
Fully through the nose,
And letting go on the exhale through the mouth.
And continue doing this for a few rounds,
Maybe feeling into sensations that are arising as you breathe in so deeply through the body,
And exhale out completely.
Maybe there's a tingling,
A softening.
And just feeling the body and the energy that's flowing within it,
Energy that arises as sensation.
And you can relax your breath and just follow a normal rhythm of breathing,
And may notice how it is deeper and softer.
And experiencing the sensations as they course through and move through the surface of your body and the skin.
Maybe feeling the heart beating.
Maybe discovering blood flowing through the veins.
And notice the movement of all of this activity.
Just feeling in as you breathe in and out,
Receiving oxygen,
Energizing the cells,
Noticing on each exhale new sensations,
Sensations that are energy flow,
Smooth sensations,
The ripples of the muscles and all the soft tissue,
Maybe warmth.
And without analyzing,
Thinking,
Engaging in dialogue with yourself about the experience,
Just feeling the breath as it brings energy in and moves it through the body.
Maybe the body is expanding,
Becoming spacious on the inhale,
And even softening more on the exhale,
Just feeling into what is here in the body on the energetic level as it presents itself through sensation.
And as you breathe in,
Bringing oxygen down into the legs,
Into the feet,
And when you exhale,
Letting energy course from the feet and move through to the earth,
Connecting elements of air,
Breathing in and sending it down to the elements of the earth through your feet,
Releasing energy in this exchange between these two elements.
And as you breathe and share this exchange of energy between air and earth,
Becoming aware of the movement in your body,
How it rises and flows and softens and smooths like a wave,
And allow it to flow freely,
Move as it will and wants to.
So exploring the energy of air as you breathe in,
Earth as you exhale through your feet,
Connecting to the earth,
The warmth that arises from this exchange,
So fire too,
The energy of fire,
And the flow and the movement of the body as if it were waves gently rocking you,
So water,
All four elements,
Bringing energy in and out,
Moving it through your being.
And just breathing and experience this in silence for a minute or two.
And now breathing in deeply and fully,
Filling your belly and your chest with as much oxygen as you can,
Holding it at the top,
And then letting go completely,
Exhaling all of it from your whole body,
Emptying your lungs,
And then inhaling completely into the belly,
The chest,
The throat,
All your limbs,
All your cells,
And holding it again,
And letting it go completely,
And then returning to this whole body,
Softly breathing normal,
Naturally,
Noticing what's here to be felt in the body now.
You may be more awakened,
More aliveness,
Expansiveness,
Or you may be agitated,
Knowing there's no right or wrong,
Just feeling it,
Allowing it to be as it is.
And when you are complete,
Slowly and gently taking some movement in the fingers and toes,
And maybe tilting the head to the right very gently,
And to the left if that's comfortable.
And when you're done completing your practice,
Opening your eyes into the space.
