Let's take a double inhale and tense all the muscles in your body.
Scrunch your face up.
Double XL release.
Double inhale,
Tense.
The black cell release.
I sit up tall.
You want to sit,
If you can,
Further forward on your seat.
So we're a little more assertive in this process.
Lift your shoulders up and let them relax back and down.
So you open up your heart.
And then I sit with my legs cross-legged,
But you could have your feet on the ground or on a stool or a pillow if you need to if they're not touching the ground,
But just feel either a grounding surface underneath your feet or underneath your tailbone.
And then really release that part of your body into the surface underneath you.
Keep lengthening your spine up from that,
But you're going to let the down parts go down and create that connection with the earth.
Because the earth really holds a lot of peace for us.
And it's very,
Very strong and it can hold a lot of energy.
So every single exhale that you make,
Just allow the release into the earth of anything that doesn't serve you.
You don't have to consciously know what it is,
But know that your exhale does get rid of toxins.
And know that the earth can handle it,
So you can just let it all go into the earth.
The Earth is there to support you.
And so no matter what situation you're in,
Know that you can always have that hug of the earth right there.
While that breath and energy is going down,
I want your eyes to look slightly upwards under your closed eyelids.
So you don't actually drop your energy level,
You just release energy that you don't need to hold on to.
Keep lengthening your spine and lifting your crown up to the sky.
And now you're crowned,
The sky is another touch point.
And the air can take all your thoughts.
So whatever lingering thoughts are left in your mind,
Just imagine them as different colored helium balloons floating out of your head and floating into the sky,
One by one,
All floating away.
Keep that deep breathing going while you do this in and out through your nose.
And you're going to keep your eyes looking slightly upward still underneath those closed eyelids.
But I want you to feel the sensations of your heart.
The feelings of it,
The breath coming in and out of it.
And first let's pay attention to the front of the heart.
And notice how that feels.
Sometimes also one of the best ways to release an emotion.
Is to give it permission to be present.
Even if you don't enjoy it,
Say you have a right to existence.
Just as deserving of love.
And maybe it has a message for you.
As you feel you listen.
Remembering that the release and the processing of emotion sometimes happens just by being aware of it and allowing its presence.
Now feel the bottom of the heart.
How does that feel?
Remember,
You don't always have to have conscious words.
Maybe you feel heaviness or lightness.
Maybe you feel heat or coolness,
Smoothness or sharpness.
Maybe you see something visual.
So you can feel and notice in your own way.
How about the back of the heart?
Keep your eyes gazing slightly upwards,
But feel the back of your heart.
Feel the touch of your breath to the back of your heart.
Feel the top of the heart.
Left side of the heart.
Right side of the heart.
Feel right into the middle.
And it's okay if you don't feel anything at all.
Just stay present with the intention.
Center of the heart.
Now imagine your heart kind of like this box or this cube where you could scrape the edges,
Scrape the inside of anything that just doesn't feel good.
It doesn't serve you.
Scrape it all off,
And then the top of the box is open.
So what you're going to do is imagine that all of those things that you do not need swirl up through your spine,
Through the spiritual eye,
Out the crown of your head,
Releasing back into the sun,
And the sun will take it and dissolve it.
If you want to do that two or three times,
Make sure you've got everything,
Allowing it all to spiral up and out of the crown of your head.
Imagine a beautiful white golden light at the point between your eyebrows.
And keep staring at that beautiful light as if you could enter into it.
And just enjoy that experience for another minute.
Take three more regular length breaths.
As you look at that beautiful white golden light.
And then tune back in to the senses around you.
Noticing the sounds that you can hear.
Noticing the sensations of touch on different parts of your body.
And slowly open your eyes.
