Welcome to the first day of our mindfulness practice.
Find a quiet space where you won't be disturbed,
Dim the lights and create a comfortable atmosphere.
Lay down on a mat or any comfortable surface.
If laying down feels uncomfortable,
You may sit.
Choose whatever position makes your body feel safe and relaxed.
Gently close your eyes.
If at any point during the practice you feel dizzy or uncomfortable,
Simply open your eyes and breathe naturally until comfort returns.
And now we will take five deep,
Cleansing breaths.
Inhale through your nose and exhale through your mouth.
Inhale and exhale.
State your intention.
I open myself to softness and awareness.
Place one hand on your chest,
The other on your belly.
Feel the natural rhythm of your breathing.
There is no need to change it.
Simply observe.
Notice how your body breathes on its own.
This is remarkable.
Your body knows how to take care of itself.
Pay attention to the pauses between inhale and exhale.
These moments of stillness.
On each exhale,
Gently release the sound for five seconds.
If making sound feels unfamiliar,
Start very quietly.
This is perfectly normal.
Let the sound rise from your belly and resonate in your chest.
Find a volume that feels comfortable for you.
Inhale.
Feel this release and vibration spreading through your body,
Especially in the chest area.
Take a heavy backpack from your shoulders.
Bring your awareness to the crown of your head.
Imagine warm golden light gently touching this area.
Breathe into this area and on the exhale,
Softly say.
When you notice any tension,
Tenderize it and pay special attention to your jaw.
Let it become completely soft.
Slightly part your lips if this helps you relax.
And if you are laying down,
Slowly turn your head left and use the sound.
Lift your shoulders towards your ears.
Hold for a few seconds and drop them on the exhale.
Imagine the sound melting away all tension in your trapezius muscles.
And starting from your shoulders,
Slowly scan downward.
Accompany your awareness with the sound.
Gently clench your fists and release.
On exhale,
Full tenderness.
Breathe into your chest area with the sound.
Feel your ribs expanding.
Direct the sound to the area.
Visualize sound waves gently massaging your internal organs.
Release with the sound.
Tense your leg muscles and release with the sound.
Rotate your feet with the sound.
Just feel your feet grounding and connecting to the earth.
Exhale with a long breath for 6-8 seconds.
Imagine the sound beginning in your pelvis area,
Rising like a wave up to your spine and flowing out through your crown.
Feel every cell vibrating in harmony.
You can create a flowing sequence.
You can explore different tones,
Finding your resonant frequency.
When you find your own frequency,
You can feel what exactly resonates right for you right now.
And feeling how your own voice helps you to calm down all tension on all those areas of your body.
Imagine the sound carrying out everything unnecessary from your body.
You can visualize each cell freeing itself from anything it no longer needs.
Feel lightness and purity spreading through your body.
Find your own sound.
Imagine your body glowing with the golden light from within.
Place both hands on your heart and softly say thank you my beautiful body.
Acknowledge each system.
Thank you my breath.
Send the sound as a sonic embrace to each organ,
Each part of your body that especially needs support today.
Feel a deep sense of connection and acceptance.
Take three slow deep breaths in silence.
Stretch your whole body as if you're awakening from a beautiful sleep.
Slowly open your eyes,
Keeping in the inner softness and setting intention to carry this awareness into your day.
Thank you for your practice and see you tomorrow.
