Now,
Start by taking a couple nice deep breaths into your soft undefended belly,
Allowing your belly to expand,
Relaxed.
See now as you breathe into your belly,
Allow your chest to also expand.
Now see as you breathe into your belly and chest if you can make your entire torso expand all the way around on your inhalation.
Notice too if you happen to be rocking back on your inhalation and forward on your exhalation.
This can be an opportunity to straighten your posture so that that doesn't happen and breath comes in more easily.
You need to breathe and exhale slowly,
Feeling your body relax with your breath,
Bring your attention to your scalp,
Relaxing all those muscles,
Allowing them to let go.
Now moving through the forehead,
Relaxing all of those muscles,
Letting those lines become smooth,
Letting the eyebrows become smooth,
Relaxing all the micro muscles around the eyes and in the eyes,
Letting your eyes sink deep into your head,
Relaxing the muscles below the eyes and around the nose,
Relaxing your lips and letting your jaw loosen and unhinge,
Letting your tongue fall into your lower jaw and letting it relax down to its root,
Relaxing your neck,
Front to sides to back,
Allowing all those muscles to release and soften,
Allowing your shoulders to drop down and back with gravity,
Remembering to breathe,
Letting your breath resume a natural pace if it hasn't already,
Relaxing down your arms,
Your upper arms and through the elbows and forearms,
Through your wrists,
Through your hands and fingers and fingertips,
Pausing here for a moment,
Paying attention to any sensation that is available and the space in which your hands take up,
Just noticing.
Now coming back to the chest below the neck,
Relaxing those large muscles,
Allowing them to soften,
Matching your exhalations.
As you breathe out,
Muscles become softer and softer,
Moving through the abdomen and down.
Now at the top of the back below the neck,
Relaxing those large muscles,
Allowing them to relax and letting go through the middle back,
All the way spread to the sides and the lower back,
Through the buttocks and the pelvis,
Relaxing all of those muscles.
Now moving through the thighs,
Letting those heavy thigh muscles surrender to gravity,
Moving through the knees,
Through the calves,
Letting go,
Through the ankles,
Down across the tops of the feet and then back down around the heels and across the arches of the feet,
Through the fronts of the feet and toes,
The tips of your toes,
Relaxing your feet and pausing here and paying attention to the space that your feet take up and any sensation that exists here now.
Just watching,
Paying attention,
Being with what is in this moment.
Taking a nice deep breath into the belly,
Allowing the chest and the rest of the torso to again expand and resuming a regular natural flow of breath,
Letting your skin relax,
Letting each and every organ in your body relax,
Noticing the heart,
Letting your heart relax,
Letting your lungs relax,
Letting your stomach relax,
Letting your brain relax and then letting thoughts relax and your emotions,
Letting those relax,
Letting go of any thoughts about the past or the future,
Becoming grounded in this year now moment,
Listening to the sound of my voice,
Feeling your breath,
Feeling the seat underneath you,
Just being here in this year now moment,
Nothing to do,
Nowhere to be,
Nothing is more important than being here now.
Taking a nice deep breath and feeling as much as you possibly can where it's most apparent,
Taking another deep breath and feeling again where it's most apparent,
Now relaxing,
Letting your breath resume its natural pace,
Focusing where your breath is most apparent.
This could be the sensation of air moving in and out of the nostrils or the rising and falling of your chest or belly,
Wherever it is just paying attention to the sensation without judgment,
Just objective awareness of that sensation.
The only thing that is happening right now is your breath,
Pay close attention to your breath,
Become intimate with the details of your breath,
Of its pace,
Of its depth,
Pay attention to where it's felt,
Pay attention to what moves in your body as you breathe,
Maybe be grateful for this breath and this one,
This life breath allowing you to exist as you always here as long as you are supporting your every experience.
