Welcome.
As you begin,
Allow yourself to arrive exactly as you are.
There's nothing you need to prepare for this practice,
Nothing you need to achieve.
Just take this moment and your breath.
Find your comfortable,
Safe space,
Warm and cozy,
And let your body settle into the support beneath you.
Gently soften your shoulders and clench your jaw.
Just relax the space behind your eyes.
Let your breath come and go naturally for a few moments.
Simply noticing that you are breathing.
You can gently and softly close your eyes.
And when you're ready,
Begin to inhale gently through your nose and exhale slowly through your mouth as if you're fogging up a mirror.
Let your exhale be longer than your inhale,
Unhurried,
Reassuring.
And with each exhale,
Imagine releasing pressure from your shoulders,
Your chest,
Your belly.
It's as if the inner edges of your body are softening.
They are melting and winding.
There is nothing to get right here.
Just a gentle letting go.
Take some slow breaths here,
Allowing your exhale to lead the way.
If the mind wanders,
That's okay.
Each exhale you take is an invitation to return to your breath.
Inhale.
Exhale slowly and gently.
Continue.
And once more,
Nice,
Deep inhale.
And a gentle,
Soft,
Flowing exhale.
Return to your natural breath now.
We'll move into a breath practice,
The kind pause.
So just allow your breath to move in and out gently through your nose.
Now inhale for a count of four,
Two,
Three,
Four.
Pause gently at the top of your breath for two,
Two,
Not holding,
Just resting.
And exhale for six,
Five,
Four,
Three,
Two,
One.
Slow,
Smooth,
Complete.
Once more,
Inhale for four,
Pause softly for two,
And exhale slowly for six.
That small pause is an act of kindness.
So continue for a few rounds now in your own time.
Inhale for a count of six.
Pause for two.
Slow,
Smooth,
Exhale for six.
This is a quiet message to your nervous system.
We are not rushing.
Just let your breath feel round and flowing,
Like light moving through water.
And just allow each breath to arrive and leave with ease.
And once more,
Inhale for a count of four,
Hold at the top for two,
And exhale for six.
Wonderful.
Just continue with your own natural breathing now.
Let's move into the next practice,
Which is breath with gentle imagery.
So as you breathe,
Just feel that you're surrounded by a soft color and light.
With each inhale you take,
Just picture some gentle hues.
Coral,
Peach,
Aqua,
Sky blue,
And just see them washing through you.
And with each exhale,
Feel those colors flowing outward,
Like ripples across still water.
There's nothing sharp here,
Nothing forced,
Just movement.
And flow.
Inhale those pictures of gentle hues.
Coral,
Peach,
Aqua,
Sky blue,
Just washing through you.
And with each exhale,
Just feel those colors flowing outward,
Like ripples across still water.
Just continue for a few more rounds,
Letting the breath guide your imagery and let the imagery soften your breath.
Inhale those soft colors of light.
And release,
Feeling those colors flowing outward.
Just rest in this sense of openness and ease.
Beautiful.
Now just return to your natural breathing pattern as we move into breath and affirmations.
Place one hand on your heart and one on your belly.
As you inhale,
Silently say,
I am allowed to move slowly.
And as you exhale,
Silently say,
I meet myself with kindness.
Inhale,
I am allowed to move slowly.
Exhale,
I meet myself with kindness.
Now inhale,
I am enough.
And exhale,
Just as I am.
Inhale,
I choose gentleness.
And exhale,
Again and again.
Let those words land softly like petals touching the water and breathe them deep into your heart.
Bring your hands down now and begin to let go of the affirmations,
Allowing your breath to return to its natural rhythm.
Now notice how you feel.
And even if the shift is subtle,
It might be that there is a little more space,
A little more ease,
A little more permission.
So as you prepare to move into your day,
Remember,
You don't need to harden yourself to move forward.
Self-gentleness is not a delay,
It's a way.
So take one final nourishing breath in and a slow,
Easy exhale out.
And when you're ready,
Gently bring your awareness back,
Carrying this quality of self-gentleness with you.
Today,
You meet yourself with care and let that be enough.
Namaste,
My friend.
