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The belly can provide information to know yourself, to learn how to let go.

To soften your belly will take some work, consistent daily practice...but it will help you to stay present and live life fully.

Begin your meditation practice each day at the same time and start for five or ten minutes. Usually the morning hours are the best or right before bed. Make sure your location is quiet and you will not be disturbed, it's okay to mute your cell phone for ten minutes. To know when ten minutes is over you can set a timer, or just peek at your watch. Eventually with practice you will know exactly when ten minutes is complete and at that time you can increase to 15 or 20 minutes.

Sit on the floor in a crossed legged position or if uncomfortable, then sit in a chair, with feet flat on the floor and back straight and tall.

Lift your waist up and out of the hips slightly.... then the ribs up and out of the waist...your back should be straight and you should be sitting tall with dignity~

Slightly tuck your chin down to lengthen the back of your neck....relax your jaw, soften your tongue and let it rest at the top of the mouth....just touching the front teeth~

Hands can rest on the knees with palms up or down, whichever feels more comfortable to you or you can use chinmaya mudra, (small gentle fist with the tip of the thumb touching the tip of the index finger, palms down on knees).

Eyes are softly closed and allow them to gently look inward towards your heart~

Let your breath flow naturally..... and soften your lower belly....just let it go....let it be full, soft, and round....release it out, without holding it in or tightening....

Now use your breath.... on your next inhalation breathe deeply into the belly letting it expand and then as you exhale, let it soften and relax...

Your focus will be kept on your gentle natural breath and keeping the belly SOFT....

If your mind is wandering then use the mantra with each breath:

Inhale: Rising (think the word Rising as you inhale)
Exhale: Falling (thinking the word Falling as you exhale)

Then notice at the end of your exhalation the natural pause..... just notice this without changing or modifying it....the body will know when to breathe, just explore the natural pause.

Inhale: Rising

Exhale: Falling

Natural Pause: Soft Belly

After each exhalation check to ensure that your belly is still soft..... still relaxed, allowing for healing.... being here in this moment.....not needing anything else but this moment in time~