Jessica Stover (00:07):
Hey everyone, welcome to Networks Looks At.

Jessica Stover (00:10):
This recording is an offering of Networks for Training & Development's online university.

Jessica Stover (00:16):
Hey everyone. This is Jessica Stover with Networks for Training & Development, and welcome to a Taste of Wellness.

Lore Elisabeth (00:25):
Welcome to your most important practice. We will begin by breathing in through our nose and breathing out through our nose. Breathing in and out into the deepest part of our abdomen. Together, let's deepen our breath, breathing to a count of three. In through our nose and out through our nose. Breathing in, one, two, three. Breathing out, one, two, three. Breathing in, one, two, three. Breathing out, one, two, three. Continuing to breathe on your own. Out, one, two, three. Out, one, two, three. Out, one, two, three. In, one, two, three. Out, one, two, three. Continuing to breathe on your own. Emptying your lungs. Filling your abdomen. Breathing in, and breathing out.

Lore Elisabeth (03:05):
Begin by coming in to the immediate felt sense of your body. Your feet, your hands, wherever you're feeling something. Breathing in, breathing out. The feeling of where you are, laying on the table or sitting in your chair, what does it feel like right now? Let's move through the body as we breathe, always keeping a subtle attention to your breath. Beginning with your feet, checking in, what are you feeling? Blankness or sensation, just notice. Your ankles, sweeping slowly up the body. Your calves. Checking in and letting go, releasing. Breathing in, breathing out. Knees, thighs, noticing the sensation, then letting go. Exhaling, open, softer. Hips, pelvis, just noticing and letting go. Lower back, lower abdomen, where you're breathing in deepest. Breathe in, aware, breathe out, let go. Ribs, middle back, chest. Expanding from all sides. Upper back, give yourself permission to let go. Noticing what you're finding without judgment.

Lore Elisabeth (06:51):
Breathing in, one, two, three. Breathing out, one, two, three. Checking in with your arms, hands, aware, rest. Shoulders. Allowing for space. Allowing to let go. Bring your awareness to your neck, the base of your skull. Notice the sensations then let go. Breathing in and breathing out. Bringing awareness to your temples. Cheeks. Relaxing. Nose. Jaw. Relaxing. Forehead. Top of your head. Relaxing. Bringing your awareness back down to your abdomen. Breathing in, one, two, three. Breathing out, one, two, three. Continuing to breathe on your own. Stay with your direct felt sensation. Noticing the felt sense of your body, noticing the felt sense of your breath.

Jessica Stover (09:46):
Thank you for listening, we hope the information provided was helpful. Don't forget to stop by our website and take advantage of all we have to offer.