Find your way to a comfortable seated posture and let out an exhale.
Relax your shoulders back and down.
Close down your eyes.
And start to feel the weight of your body.
Today will feel without fixing.
No overcorrecting.
No harsh criticism.
Just total allowance.
Feel as if there's weights in your elbows that allow your shoulders to drop a little bit more.
All the muscles in the forehead soften.
And the ones around the eyes too.
And we'll start with some 4-7-8 breaths.
An easy technique to deepen the breath,
Slow down the mind.
This looks like inhaling for 4 seconds,
Holding for 7,
And exhaling for 8.
We'll be breathing in through the nose and out through the mouth.
When you're ready,
We'll begin.
We'll inhale in for 1,
2,
3,
4.
Hold.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Let's try that again.
In through the nose for 1,
2,
3,
4.
Hold.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Anchoring into your neutral and natural breath for a moment.
How are you today?
Really?
What is it you feel in this current moment?
Tension,
Release,
Somewhere in between.
We're going to try a grounding breath to maybe break up any stagnancy in the system,
In the chest,
In the body.
We'll find ourselves inhaling in through the nose and humming it out on the exhale.
Humming.
I want you to roll right into the next one as soon as you complete that last one.
Inhaling again.
Humming.
Letting it all the way out.
Find two more at your own pace.
Maybe explore the pitch,
The range,
The depth,
The length of that sound.
Feel the vibration in your neck,
In your chest,
In your back.
Breaking up the old.
Again,
Not fixing,
Not correcting.
Just allowing each moment,
Each breath to unfold.
What would it look like if for the next 24 hours you didn't try to fix?
You just felt.
I want us to close out with a brief body scan.
Neutral breaths in and out of your nose.
Maybe focusing in on that space right under your nose,
Right above your upper lip.
First,
Starting with the crown of your head.
Any sensations or absence of.
Feel them,
Notice them,
Witness them.
Your forehead,
Your cheeks,
Back of the head and neck.
Slowly scanning and making your way down to your shoulders.
Are you carrying a lot lately?
Scanning down the arms,
To the elbows,
To the wrists.
Feeling the palms of your hands,
Your fingertips.
They feel very open or a little bit more closed.
No fixing,
No judging.
Moving your awareness back up your arms.
Circling around the torso.
Feeling the chest,
The upper back,
Your effortless breath into these spaces.
Circling into the diaphragm,
The belly,
The lower back,
Your support system.
Feeling your hips.
Again,
Tension,
Sensation,
What's present in the body.
Take that same awareness down the legs,
To your knees.
To your ankles.
To the bottom of your feet.
Your stability.
What do you feel here?
What do you not feel here?
Notice and witness without changing.
At your own pace,
I want you to scan up from your toes back to the crown of your head.
Taking your time,
Piece by piece of your body.
Feeling without fixing.
Noticing and witnessing just what unfolds.
Your breath is soft.
And the mind matches the breath.
Feeling your ribs subtly expand and contract.
When you find your way to the top of the head.
Come right back to that space right under your nose.
Breathing as if there's a feather that you barely want to move.
And when you feel ready,
When it feels time to give thanks to your body,
To this moment,
And to the breath itself.
We'll take one last big inhale by reaching the arms up overhead,
Stretching tall.
And taking a big audible sigh as the arms come down.
Thank you so much for breathing with me today.
