Start to become aware of the breath that comes in through your nose and out through your nose.
Gentle awareness of the breath coming in and gentle awareness of the breath coming out.
You observe the breath coming in,
Coming in,
The whole journey of the breath.
And you observe the breath coming out,
Coming out.
Start to become aware for a moment of the sounds in the room that you are at,
The smells in the room that you are at.
Come back to the awareness of your body and observe your feet in connection with the floor.
And gently observe your ankles,
Your calves,
Your shins,
Observe your knees.
Observe the sense of the front and back of your thighs,
Hips,
Pelvis.
Observe the connection of your sitting bones,
Your butt cheeks,
To whatever it is supporting you.
Gently travel up through the torso,
Back and front body.
Observe your belly expanding.
Then softening here.
Let's pause in the belly.
Invite the next inhalation through the nose to travel all the way through your nostrils,
Throat,
Chest,
Down to your belly.
Observe it expand.
We just have a couple of rounds of breath here.
We observe the breath coming in through the nostrils during that entire journey through your throat,
Chest,
Belly.
And observe the breath out,
Navel towards the spine and that whole journey,
Diaphragm,
Chest,
Throat,
And out.
Going in and out through the belly and observing that entire journey.
This will be always your anchoring point,
The connection with the breath and the softening of your belly.
When we change or shift from breathing through the chest or through the throat to the belly,
We give signals to our nervous system that first we are safe and then that we have the space to relax.
If you picture babies at the beginning,
They only have a big belly and they breathe in and out through their bellies.
They are at ease.
They are supported.
They are willing to receive all that is available to them.
That energy,
That softness,
That connection to our nervous system every time we have a full breath in,
Journey all the way to the belly that expands.
Journey all the way out through the belly,
Diaphragm,
Throat,
And out.
Keeping that awareness,
Keeping that intention,
Let's observe just slightly what's happening in our chest,
The connection with that movement of the breath.
Also continue to relax our shoulders even a little bit more.
Journey travel through your arms,
Elbows,
Wrists,
The softness in your hands.
And I want you to bring the back of your hands close to your face and kiss your right hand and kiss your left hand.
Say to yourself,
I love you.
Say your name and I love you.
And again,
Say your name and I love you.
Bring back again your hands in front of you.
Back of right hand,
Kiss.
Back of left hand,
Kiss.
Release your hands to a comfortable space.
Come back to that awareness of the breath through the belly.
Full breath in.
And out.
Observe what is shifting,
What is landing for you here.
You can stay now in this energy,
This connection with the belly breath and this loving care for yourself,
Kissing yourself,
Telling it,
Saying it to yourself.
This is the beginning,
A portal,
A door opening to your loving presence.
And every time we connect to this softness,
We heal and touch so many before and after us.
So we will make it clear to the universe,
To what is outside of us.
May all beings be happy.
May all beings be at ease.
May all beings be free from suffering.
Take a full breath in.
And if you wish,
Open mouth breath out.
And again,
Full breath in.
Open mouth breath out.
You're welcome to stay in this energy,
Loving yourself,
Wishing happiness to others.
If you're complete,
You can bring hands if you have your heart space,
Thumbs to touch your chest.
Feel your rhythm of your heartbeat in your thumbs.
Offer gratitude for this phase,
For this time,
For this intention.
And until the next one,
Namaste.
