Hello,
Thank you for joining me today and taking some time to pause.
Let's begin by finding a seat,
Perhaps in a chair or on a cushion.
Simply a place where you can feel grounded.
Starting to find a nice long spine and heavy shoulders.
Your hands can rest upon your legs or in your lap.
Anywhere that's most comfortable.
As you continue to settle into your seat,
Begin to turn your gaze inward.
Allow your attention to settle on your breath.
Not trying to grasp or force anything.
Simply linger here with your breath.
As you continue to follow your breath,
Now imagine a well at the base of your spine.
As you breathe in,
Drawing water out of the well and up your spine.
With your exhale,
Imagine the water washing down over your shoulders,
Softening as it flows over you.
Breathing in,
Drawing water all the way up to the crown of your head.
With the exhale,
Softening,
Washing down over you.
The inhale flows up,
Lengthening.
The exhale washes down and softens.
As you continue to breathe here,
Following your breath in as it flows up,
Your breath out as it washes down.
Breathing on the inhale,
Softening on the exhale.
Breathing in,
Softening on the exhale.
Breathing out,
Softening on the exhale.
Breathing in,
Softening on the exhale.
Breathing out,
Softening on the exhale.
Breathing in,
Softening on the exhale.
Breathing out,
Softening on the exhale.
As you take your next breath in,
Allowing the attention on your breath to soften.
Releasing the visualization of the water.
And come back to your natural breath.
Taking a few moments here to notice how you feel after following the breath.
Knowing as you continue through your day,
At any time if you feel rigid or if there's tightness in your body,
To come back to your breath.
Pausing to imagine the breath flowing up the spine.
And like water washing down over you,
Smoothing out the edges.
Thank you for taking the time to pause with me today.
Until the next time our paths cross.
Namaste.
