Maybe allowing yourself to inhale through the nose,
Gently feeling how the belly expands.
Maybe even allowing the chest to fill up.
Maybe allowing the heart to fill up.
Maybe allowing the chest to fill up.
Maybe allowing the heart to fill up.
Maybe allowing the heart to fill up.
Then hold at the top for three,
Two,
One,
And exhale.
Maybe taking another slow one,
Filling up the low belly.
Maybe even feeling how your lower back expands.
Maybe even feeling the rest of the upper body expand,
Maybe up into your tippy toes and tips of the fingers.
Maybe holding for a moment.
And if you like,
Exhaling with a sigh or a sound.
And then feeling free to take a third one in your own time.
Maybe this time even allowing some movements to move through with the last exhale.
Maybe allowing yourself to arrive here.
To sink into the earth that holds you just a tiny bit more.
Maybe as if you're snuggling into the soil or the sand,
Feeling held.
And for today,
We want to honor our wholeness in this practice.
I want to offer you that there is maybe a symbol for this wholeness that we will allow to travel through the body.
Maybe there's something that shows up intuitively.
Maybe even directly in a place in your body,
As an image,
As a sensation,
Pulsation.
Else I'm offering a star hidden beneath the sunny skies that you're lying under today.
And maybe you feel the symbol of wholeness travel into the soles of your feet.
Maybe the star drops there or you feel the earth connecting.
That space that connects you to your roots,
Your soil,
The space of grounding where you're whole.
Maybe this wholeness is allowed to travel across your lower legs,
Knees,
Upper thighs,
Into your hips.
Or maybe the star appears again,
Or the symbol you chose.
Maybe feeling how your breath moves here.
Softly.
Feeling our wholeness.
Maybe from here,
This wholeness is allowed to ripple upwards.
And maybe from here,
It's allowed to ripple downwards.
Maybe from here,
This wholeness is allowed to ripple upwards with your next breath.
Dancing across your belly,
Your navel,
Upper belly,
Up to your heart.
Maybe again,
Here you feel this symbol of wholeness appearing.
Maybe you even feel your heart beating.
Every beat,
A remembrance of your wholeness.
Maybe with every beat,
It is as if ripples start moving through your body,
Through the physical and subtle body,
Spreading the remembrance of wholeness.
From here,
We will start our transition back into the waking state.
Maybe inviting the sense of wholeness to move with us.
And so maybe along with those beats and ripples of wholeness,
You want to invite your breath to deepen.
And your body to gently move.
Maybe allowing every wiggle and movement in your body to remember you of your wholeness.
Maybe allowing your breath to deepen.
Maybe there's a stretch that wants to emerge.
Maybe even in your face with your loops gently stretching in whatever shape they want to.
And if you'd like,
You can bring your hands together in front of your heart or on your heart.
Maybe choosing to rest here.
Or to end this practice with once again,
Remembering.
I am whole.
Thank you for practicing.
