So start to get comfortable in your body.
Let your head and shoulders wriggle around a little bit.
Deepen your breath.
Close your eyes.
Maybe your ribs want to take a circle and start to drop into your inner space.
Allowing my instructions to just be on the periphery of your awareness,
But let your inner space be the center of attention.
Take a few fuller breaths all the way down into the belly.
Stretch it out.
On the exhale,
Let your shoulders melt.
On your inhale,
Let the heart open,
Connecting to your center.
On the exhale,
Sink down.
Start to weave up your spine from your tailbone,
Bringing a bit more straightness and length up the lower back,
The ribs.
Straighten up the back of the neck,
Reaching your crown to the ceiling.
With a really big inhale,
Expand and let go.
A few more breaths in that rhythm,
Expanding,
Feeling the joy and a big release.
Your breath can be the anchor you return to,
Centering you in the now.
The shoulders down,
The neck lengthens up,
Especially the back of the neck,
Peeling the base of your skull upward,
Loosening it all off.
Let there be a gentle smile in your cheeks,
Breathing in through a smiling face,
Feeling your whole system melt and soften.
Breathing in this smile down into your belly,
Relaxing all your organs,
Relax your thighs,
Relax your calves and your feet.
Start by sensing what is here for you today.
How is your mood?
Drop awareness down below your shoulders,
Into the body.
What's the energy like?
How does it feel to breathe today,
To be alive today?
Allowing any movement,
Any breath at any time,
A naturalness and a sense of allowing.
Allowing everything to be as it is.
Every breath softens you,
Grounds you.
Start to notice the qualities of your heart space.
The breath fills the heart and relaxes the heart on the exhale.
Just a feeling in the middle of your chest,
Like an intimacy,
A warmth,
A centeredness.
Bring attention to the very center of the heart,
The center of the center of your chest.
What is the quality of this center?
The feeling of me?
What does the word I refer to?
Without contracting yourself,
Notice there's a depth in your middle,
A sense of your being,
Your existence,
Essence nature.
Instead of being in your forehead,
Thinking down into the heart,
Let yourself rest below the shoulders,
Taking a seat here,
Sinking into,
Relaxing into the heart of your being.
Surrender everything that isn't your being.
Notice the quality of being is in every cell,
Everything is being.
The whole body is charged with being.
As you absorb the qualities of being,
Let the body have fuller breaths,
Let yourself soften.
Don't resist the thoughts,
But replace them with your centeredness and your breath.
And finally,
Find the end points of your breath.
Find the top of your breath and pause,
Being.
Relaxing to the bottom of your breath,
Pause,
Being.
In the pauses,
Notice the stillness.
Like a background of stillness,
Upon which everything arises.
The background of stillness is the same as your being.
You might conclude with a palm somewhere on the front of the body,
You might gently contemplate some of the content of your life,
Ahead of you,
Behind you,
Keeping the heart open,
Affirming first that your essential being is full,
Complete,
Trustworthy,
And unchanging.
Take some time here,
You can enjoy some slower breaths,
Giving attention and love back into your body,
Affirming or contemplating as much as you like.
