So coming into your most favorite shavasana rest pose.
And allow your breathing to just be normal and natural.
Softening into the support beneath you.
Softening through the legs.
Through the back body.
Across your shoulder blades.
Into your arms.
The back of your head.
Softening into your neck.
Softening into your face.
Awareness of your breath.
Your breath is always with you,
Your faithful friend.
As you're breathing naturally,
Normally through your nose.
Just notice.
Observing its flow.
Breath flowing in.
Not trying to change it or control it in any way.
Just allow it to be as it is.
Blowing out.
Notice its length.
Without judgment.
But trying it to be longer or deeper.
Or shorter.
Just noticing.
Notice its quality.
Is it smooth?
Is it choppy?
Just be with it.
And as you be with your breath,
Through time,
You might notice that its length and quality change.
Which your loving awareness.
The breathing tends to get a little deeper,
A little slower and longer.
We're just noticing.
That is the quality of a relaxed mind.
Of a peaceful body.
So if you notice that the breath becomes choppy or shortened or comes up to the chest,
Instead of down to the belly.
Then check in with your mind.
Has your mind wandered?
Is it telling you something that is unpleasant?
And just refocus back to the here and now.
Befriending your breath.
As you noted.
Your breath.
Notice the temperature at the tip of the nostrils.
As you inhale,
You may notice it cool.
And as you exhale,
You may notice it warms.
Notice the sensation it creates as it tumbles in the nasal cavity.
Whether it's pleasant or unpleasant.
Just allow it to be as it is.
Creating a neutral perspective.
Noticing the flow of breath down the throat.
The trachea.
Down into the abdomen as the diaphragm stretches down into the belly and the belly rises and stretches in all directions.
Even if it's very subtle and minute,
Just noticing.
And as the air flows out,
The belly falls.
Relaxes,
Contracts.
Notice the gentle rising and falling of your belly.
In your mind's eye,
See or feel or imagine.
Yourself laying on the grass.
Beside a flowing river.
The sun is shining its warmth upon your body and warming up.
Softening all of your muscles.
Energizing yourselves.
Giving you the vitality that it needs.
The sky is blue.
A gentle breeze across your face.
It's the perfect temperature.
And you can hear.
Here it is,
It rustles.
Some leaves.
Of a weeping willow close by.
The busyness of the mind.
Can be thought of as the sky with clouds.
The more distractions,
More thoughts that are in there,
Whether your thoughts are going to the future.
Into planning or worrying or thinking about something that hasn't happened yet or may never happen.
Those are just clouds.
Refocus back to the blue sky of your mind.
Back to your breath.
Back to the visualization.
The warmth of the sun on your skin.
The mind might go to the past.
Things that you've said or somebody else has said and done.
Past situations.
Those are just clouds.
Help to float them out of your field of vision as you come back to the blue sky.
Whether you see it or feel it or just intend it.
It doesn't matter whether you see the pictures,
It's just that you intend them.
It could be.
.
.
A sky.
As you remember it.
Or a totally new sky and scenery that you've never seen before.
So anytime your mind wanders,
Imagine them as clouds just floating on by.
If there's any uncomfortable.
Constation.
Of an emotion.
Those can also be seen as clouds floating on.
As you stay with your breath.
And with the inner sense The visualization.
And the sensation will dissipate.
Letting it go,
Allowing it to flow and float on by.
Remember,
You are not your thoughts.
You are not your emotions.
You are the observer,
The watcher.
Of the thoughts and emotions.
But passed.
In the mind.
Feel free to decline in getting wrapped up in them.
Decline in paying attention to them.
Allow them to be just as they are and float away.
Your mind is powerful.
Your inner being is powerfully attending.
To your inner landscape,
Relaxing on the grass.
Noticing the fresh scent of grass and the softness beneath you.
And notice the river.
Beside you is doing now.
Is it blowing?
Gently Or is there a rapid flow?
Even rather bumpy.
Just noticing without analyzing its flow.
Ear it.
I offer.
This affirmation,
This mantra.
To you,
You say to yourself inwardly.
I am flowing through love easily and joyfully.
I am flowing through life easily and joyfully.
As you flow easily through life,
You understand that you have the confidence to move around obstacles.
Whether they are physically or mentally by changing your perspective.
And so you easily flow through life.
Flowing around obstacles.
Physically or changing perspective mentally.
You are fully capable of doing this.
You are powerful.
You are able.
And you've done it before.
And you say to yourself,
I am flowing through life joyfully.
Knowing that you are blessed.
And have many things in life to be grateful for.
I am flowing through life easily and joyfully.
With my confidence.
And all the blessings in life.
Another affirmation to consider.
I am flowing through life with peace and grace.
As you flow through life with peace.
You know that in this moment,
All is well.
And that things are unfolding just as they're meant to be.
Without anticipation.
Without worry.
All things are completing themselves,
Flowing the way they are meant to.
As you flow through life with grace.
Bringing a sense of gentleness and kindness and compassion.
And honors.
To yourself.
And others,
And all things.
I am flowing through life with peace and grace.
I am flowing through life.
Easily and joyfully.
And that I know.
I am confident and able to move around obstacles.
And that I know I have a blessed life.
And many things to be grateful for.
I am flowing through life with peace and grace.
And I know that in this moment,
All is well and things are unfolding just the way they are meant to.
I bring kindness.
And compassion.
An honor to myself and all things.
And allow this visualization.
An affirmation to fade away from awareness.
As you bring your awareness back into the room.
Noticing the sense of touch and pressure you feel beneath you.
Noticing the sounds around you.
And start to wiggle your fingers and your toes,
Bringing in more movement.
Circling your wrists and ankles.
In one direction.
And then the other.
Into a stop,
Inhale your arms above your head,
Straighten your legs,
Point your toes,
Give yourself a nice stretch.
And take with you or whatever in that experience.
That really resonated with you.
Weather flowing through life with ease,
Joy,
Peace,
Grace with that confidence.
Embodying the blessings.
Feeling gratefulness fill within you.
Whatever resonated.
May you be with it for the evening,
The rest of the week,
And as much as you need it.
Have a beautiful evening.
The light in me honors the light in you.
Namaste.
