Coming into a comfortable seated position,
Legs crossed or flat on the floor,
Make any adjustments that you need to,
To get as comfortable as possible.
Maybe rolling out your neck,
Moving your shoulders down your back,
Away from your ears,
Or getting any wiggles out that you need to.
Close your eyes when you're ready,
And start settling into this moment.
Take a deep breath in through the nose,
Pulling air through belly,
Ribcage,
And chest,
And when you get to the top,
Open mouth exhale,
Release.
Another deep breath just like that,
Inhaling through the nose,
Pulling air through the root of your spine,
Through your ribcage,
And into your heart space.
When you're completely full,
Open mouth exhale and let it go.
Setting the intention to be present for the next 10 minutes,
To be here,
Be in your body,
And to be present with any thoughts that arise.
Set the intention to let go of anything that came before this,
And anything that's to come after this.
Be here now.
And start to check in with yourself.
How do you feel in this moment?
What is alive within you?
Let thoughts,
Emotions,
Sensations,
Acknowledge them,
Welcome them,
And release any judgment of those thoughts,
Feelings,
Sensations.
Taking another deep breath through the nose,
Big inhale,
Belly completely full,
Pull it up into your throat and hold at the top when you get there.
Last for 3,
2,
1,
Big open mouth exhale,
Release.
Seal your lips and inhale through your nose for a count of 5,
4,
3,
2,
1.
Hold your breath at the top for 5,
4,
3,
2,
1.
Exhaling through the nose for 5,
4,
3,
2,
1.
Hold your breath at the bottom for 5,
4,
3,
2,
1.
Inhaling through the nose for 5,
4,
3,
2,
1.
Hold your breath at the top for 5,
4,
3,
2,
1.
Exhaling through the nose for 5,
4,
3,
2,
1.
Holding on empty for 5,
4,
3,
2,
1.
Inhale through the nose for 5.
Hold at the top for 5.
Exhaling through the nose for 5.
Hold for 5.
Inhale for 5.
Hold for 5.
Exhale through the nose for 5.
Hold for 5.
Inhale for 5.
Hold for 5.
Inhaling for 5.
And holding for 5.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
And hold for 5.
Repeating this pattern on your own now.
And I will let you know when it's time to come out.
On this next exhale,
Go ahead and release this pattern just returning to your natural pace of breath.
Without force or control,
Go at whatever pace feels good to you.
Allowing yourself to sit and enjoy this grounded energy that you've created.
Bring your hands up to your heart,
One on top of the other.
Starting to feel your heartbeat beneath you.
Noticing its pace,
Its tempo.
Bring to mind something that you love about yourself.
Maybe it's uncomfortable to acknowledge this.
Or perhaps your mind is still searching.
Know that whatever arises is accepted in this space.
As you continue to feel your heart beating within you,
With each breath,
You feel more anchored into your heart space.
You are rooted in the pureness of love.
This is the part of you that attracts goodness to your life.
This is the part of you where your desires live.
Where your vision is brought to life.
Ask yourself,
What is something in my heart that wants to be shared with the world?
Without judgment,
Can you trust your heart's pure desire?
Can you accept what is alive in your heart?
Know that you can always return to this place.
This centered,
Calm,
Loving place within you.
Your heart always knows the next step.
Release your hands away from your heart,
Just dropping them into your lap.
Take a deep breath in through the nose,
Filling up your belly,
Ribcage,
Chest,
And feeling gratitude for yourself.
Your heart,
Your intention.
Exhale when you're ready.
One final breath together to seal in our practice.
Deep inhale through the nose,
Pulling air all the way through your torso and into your heart.
Hold it at the top.
For three,
Two,
One,
Let it go.
Keeping your eyes closed,
Start to awaken parts of your body.
Maybe rolling out your neck.
Feeling your palms on your thighs.
And starting to imagine the space around you.
And whenever you're ready,
Open your eyes and take on the rest of your day from this centered perspective.
