Find a comfortable posture,
Whether you want to sit in a chair or on the ground,
Or perhaps you want to lie down.
And this is an invitation to let the mind rest,
Listening to the sound of the ball and settling in today's practice.
Start with the alignment of the body.
Step one,
Get the alignment of the body right.
And that might mean you just kind of shift around a little bit.
So the body is supported at the same time attentive and open.
And notice how you don't necessarily need any instructions.
Actually it is the opposite.
Just tune into the wisdom of your own body.
Feel the alignment,
Whether you're sitting or lying down,
An alignment which is aware and open.
Step two is to relax into the alignment.
So notice parts of the body that you could soften or relax more.
The body is still attentive,
But notice you can hold yourself less effort.
And you might feel breathing.
Notice the movement of breathing.
So welcoming breathing into your practice.
With each exhale,
Feel a sense of release and surrender.
As if you are letting go of any tension or resistance within.
Step three,
Bring awareness to any thoughts,
Emotions,
Or experiences that you've been holding onto.
Perhaps there is a sense of resentment,
Regret,
Or attachment weighing on your heart.
Acknowledge whatever arises without any judgment or any resistance.
And notice how it feels to carry this grudge within you.
Perhaps you feel heavy or dense,
Or perhaps constricted in any particular area of your body.
Again,
We're not judging or resisting.
We are simply noticing.
Gently repeat the words,
Let go to yourself with kindness and sincerity.
Allow these words to permeate your being,
Softening any areas of tightness or constriction.
Feel your heart.
Feel your heart opening as you release the burden of what you've been carrying for a long time.
Perhaps a grudge or maybe a hurt.
With each repetition of let go,
Feel a sense of lightness and freedom washing over you.
You don't need to carry this weight of the past or the expectations of the future.
Allow yourself to surrender fully to the present moment.
If the mind continues to wander back to the thoughts or experiences you are letting go of,
Simply return to the mantra,
Let go.
Each time you come back to these words,
Feel a deeper sense of release and relief.
Let go.
Let go.
As you continue to practice letting go,
Notice how your body relaxes even further and how your mind becomes more spacious and clear.
With each breath,
Feel yourself expanding into the boundless freedom of the present moment.
Present moment,
The only moment.
Take a moment to thank yourself for engaging in this practice of letting go and carry this sense of freedom with you as you navigate the rest of your day.
Gently bringing awareness back into your body.
Feeling your body.
Feeling the space around you.
Space to the left,
Space to the right,
Space above and space below.
Feeling the space all around you.
And once again,
Let the sound of the ball settle you into this moment now.
And if it feels right for you,
You might want to blink your eyes open and close a couple of times to come back to a seeing space around you.
And when you're ready,
You could lift off the gaze and relax.
Thank you so much for practicing with me today.
Namaste.
