Okay,
So go ahead and close down those eyes.
Take a few deep breaths to arrive,
Maybe bringing back that image of the butterfly catcher.
Just scooping all of your parts that might be scattered,
Gathering them into this moment,
Inviting them to come down and into the body.
And then just inviting yourself into what breath might be pleasurable.
You might like to be sounding your hah,
Or maybe doing ujjayi breaths in and out through the nose,
Or some straw breath.
Or maybe you'd like to not think of a particular type of breath and just experience your breath right now as it is,
As it arrives.
And however you're breathing,
Can you bring some awareness to the lower ribs?
So the middle of the back,
The diaphragm.
And can you invite those lower ribs to begin to sling so that they're moving in three directions.
They're moving forward,
They're moving back,
And they're moving out to the sides with every inhale moving into three directions.
Every exhale returning back to center.
And it's okay if those directions don't all feel equal.
And you might even notice that the right side of the body and the left side of the body are a little different.
That front is different than back.
And without putting pressure or demands on the body,
Can you just invite those ribs to move?
And just continuing to let the ribs sling,
But move your awareness to the lungs.
So moving deeper into the body.
And of course,
What is inviting those ribs to swing is the lungs filling up.
And perhaps you could imagine the lungs taking in a particular color of air.
Inviting that color to move deep down into that lung space.
And can you imagine or sense what it feels like for those lungs to fill up with that color with that air?
Does it make the lungs hum?
Or buzz?
Maybe it feels like quenching a parched throat.
Or a deep,
Big sigh.
Could you imagine that sensation through all of the lung?
So all of the chambers,
All of the cavities being filled with light and having a sensation that you're imagining you could feel.
And just inviting yourself to take a deep breath in and let it go with a big audible sigh.
And from this place,
Doing a body scan on the spine.
So just starting at the top of the spine,
So somewhere behind the eyes and the nose,
Deep in the head at that atlanto-occipital joint,
The top of the spine.
What if you could imagine as you do this body scan that you're lighting up each part,
Each vertebrae as you move down?
So starting at that top joint,
C1,
Moving down through the cervical spine,
Through the head into the neck.
And then moving into the thoracic.
Noticing if you're scanning just the back of the body and inviting yourself to find the front of the spine as well.
That's a bit more central in the body.
You move through the thoracic spine,
Also noticing the rib cage,
Wrapping from the back of the body to the front.
And then those precious little floating ribs at the bottom.
And then scanning on down to the low back.
You might notice here the vertebrae feel different as they get wider and thicker.
Now the front of the vertebrae move into the belly.
And then noticing the sacrum,
The beautiful heart at our low back.
And down into the tailbone.
Inviting the image that that tailbone has that little anchoring weight on it.
That just gently reaches towards the center of the earth so that the head can float.
And then take a moment to notice any other space or place with the body in the body.
And taking another sighing breath,
Bringing some gentle movement to that spine.
And coming on back,
Linking open your eyes as you're ready.
