Find a comfortable space where you can lie down and find a sense of peace and quiet.
Place a pillow under your head and another one under your knees and grab a blanket because when we get still and relaxed the body temperature goes down.
Start to become aware of your breath,
Noticing the inhalations and the exhalations and then slowing them down so there's no rush and there's nowhere to go or be but just here.
You're taking some time out for yourself and slowly begin to inhale to the count of four three two exhale four three two inhale four one release four and keep this rhythm going.
Again no need to rush the breath.
If the four count is too much then scale it back down.
Maybe a three count works for you to start and allow this breath to be your normal natural breathing.
So let go of the counting and just feel the breath slowly move in and slowly move out.
We're gonna add to this breathing.
This breathing we're gonna add the belly so on each inhale you're gonna let the belly rise up towards the ceiling pause and exhale let the belly deflate down towards the floor and pause after it deflates.
So again nice and steady inhale inflate the belly nice and slow and pause and exhale release the belly down pushing the belly button down towards the spine.
Inhale fill up slow and steady and exhale blow the air out your mouth and exhale as you deflate.
Now keep this rhythm going with the rising up and down and if ever there's a stress with the breath then I want you to be gentle and release it for a moment.
Just go back to natural breathing.
We never want the breath to become stressful or forceful and then again go back to the normal natural breathing.
If you want to keep the belly you can continuing that it goes up and down or you can just let that go as well.
I want you to feel how you're feeling now so check in noticing the body and the senses from the inside out.
Notice the quality of the breath.
Thank you for taking a little time out for your day for yourself in your day.
Be well.
Namaste.
