Come to lying flat on the ground,
On any surface,
In any way that makes you feel genuinely comfortable.
Begin to gently wrap your shoulder blades in underneath your chest.
Bring your arms out to the side and turning the palms to face the ceiling,
Feel a sense of openness and gentle surrender.
Take a deep inhale and a long sigh to exhale and sink your body into the floor.
Take a moment to settle.
Allow your body to come to stillness.
Soften the muscles around eyes,
Temples,
Muscles behind your eyes,
Traveling down to the cheeks and the jaw.
Gently part your teeth.
Allow your shoulders to sink down.
Now imagining your brain.
Imagine you could surrender the weights of the brain down into the floor.
Feel the entire skull gently soften.
Now begin to bring your awareness towards your gentle and effortless breath.
Notice that you are breathing here without any effort required.
Bring a sense of gentle curiosity to this breath.
Noticing the subtle ways that each breath differs from the one before.
Now begin to slowly deepen your breathing.
Breathe in.
Pause.
Breathe out.
Pause.
Slowly and luxuriously extend the breath,
Noticing and relishing the silence and pause between inhale and exhale.
Nourishing your mind,
Body and soul with each breath.
Breathing slowly and deeply now and finding your own unique flow.
This breath that is entirely yours.
Yours to nourish your body and your mind with.
Allow this breath to continue as you bring your awareness to where your body meets the ground.
Feel the ground beneath you.
This effortless solidity and support.
Notice as you sink your weight downwards and soften your muscles,
The ground rises up to meet you.
You are fully supported,
Fully safe here.
This ground has been here long before you and will be here as long as time.
It is endless.
This constant and consistent support.
This reliable source of solidity.
This ground you can trust and sink into on each gentle exhale.
Bringing your awareness back to your breathing now.
And noticing that the breath seems to rise and fall from the earth.
Watch as each inhale rises out of this solid foundation to spread wings around your heart.
Notice a blissful surrender as you exhale,
Allowing breath to return to earth.
Each inhale rising up out of the ground and falling back down to earth on the exhale.
Watching each breath.
Noticing that this is your connection to earth,
Always available to you.
This breath is your connection to each and every living thing.
This sacred breath that connects every single one of us.
Take a deep inhale now and open your mouth to gently sigh.
Begin to welcome gentle movement back into the body.
Wiggle the toes and the fingers.
On your exhale,
Draw knees to chest.
Give yourself a gentle squeeze,
Wrapping arms around shins.
Gently roll over to one side and use your hand to press yourself up to a comfortable seat.
Find stillness in this seat,
Feeling spine lengthen with crown drawing up towards the ceiling.
And tail surrendering down into the floor.
Bring one hand and rest it against your heart.
Breathe into the space where hand meets heart.
Feel the breath travel up from the ground in to wrap around your heart.
And as you exhale,
Release this breath back down into the floor.
Take a moment to set the intention to ground down throughout your day whenever you need it.
Knowing this breath,
This connection is always yours to access when you choose.
On your next exhale,
Gently open your eyes coming back into the room and the world around you.
Take a moment before you return to your day.
