This is your time to soften,
Unwind and reconnect with the quiet language of your body.
Take a moment to arrive.
Let your weight settle.
Let the surface beneath you rise up to support you.
Notice if there's anywhere you could invite just a little more ease.
Maybe the shoulders melt a little.
Maybe the jaw unclenches.
Maybe the hips surrender into gravity.
Feel the small shifts.
Perhaps you would like to make yourself even more comfortable.
Lying flat on your back or propped up on pillows so the front of the body can gently open.
Or remain seated.
Any shape that feels safe,
Supported,
Uncomplicated.
Is perfect.
Allow your attention to rest on your inhale.
Feel the coolness of the air at the entrance of your nose.
Its path down the throat.
The widening of your ribs as the lungs receive your full breath.
On your next inhale,
Imagine the breath traveling all the way down into your lower belly.
To the deep,
Quiet space below the navel.
As you exhale,
Let the belly soften back towards the spine without effort.
Just breathe.
Just follow your own breath,
Moving through your body.
Take an even fuller inhale now.
Let the belly expand like a soft balloon.
Let the ribs widen to the sides.
Let the back body subtly swell into the floor or pillows beneath you.
And as you exhale,
Let out a soft sigh.
A gentle a signal to your body that it's allowed to let go.
Continue like this.
Big,
Full inhales that travel down into the pelvis.
Slow,
Audible exhales that melt tension on their way out.
And gently make your way off your palms and come to lay on your back with your knees bent and the soles of your feet on the ground.
Bring your thumbs and index fingers together,
Creating a diamond shape with your four fingers in yoni mudra and rest your hands over your lower belly.
Let the weight of your hands soften into your pelvis.
Breathing gently into your hands.
As you inhale,
Gently tip your pelvis forward.
And as you exhale,
Flatten your lower back towards the floor.
Gently rocking and tilting the pelvis with the breath.
Perhaps imagining the pelvis is a bowl of water that gently spills towards your feet as you inhale and shifts back as you exhale.
Softly extending the spine as you breathe in and gently contracting as you breathe out.
Creating space in the vertebra and bringing awareness into the hips and pelvis with this subtle movement.
And when you are ready,
Coming back to a neutral spine.
Interlace your fingers and clasp your hands behind your head.
Gently holding the weight of your head in your hands and creating a little traction along your spine.
And you may like to let your legs drop from side to side.
Moving slow,
Perhaps sinking the movement with your breath.
Exhaling to drop the knees to one side and rolling up through center on the inhale.
And then softly swaying them to the other side as you exhale.
And an invitation to allow your legs to drop to one side.
Taking a few breaths here in an easy twist.
Perhaps rolling your head from side to side.
Or taking a big stretch,
Reaching your arms overhead.
Making some wiggly movements in the upper back and shoulders may feel good.
And roll to the other side.
Taking your time here to explore some movement.
Releasing the neck and shoulders.
Or taking a stretch and coming back through center.
You may wish to remain in constructive rest with your knees bent and arms now resting with palms facing up at your side.
Or extend your legs long and let your feet softly roll out towards the sides of your mat.
Connecting with the natural rhythm of your breath.
Sense your whole body.
The aliveness,
The softening,
The grounded presence.
Take one final generous inhale.
And exhale with a long easy sigh.
And when you are ready,
Wiggle your fingers and toes.
And gently open your eyes.
Taking a moment to thank yourself for showing up,
For listening inward,
For choosing calm,
For honoring the wisdom of your body.
