Hi friend,
I'm glad you're here.
Find a comfortable seated position,
Whatever that means to you today.
Let your spine be tall but not rigid.
Rest your hands on your knees,
Palms facing up.
A gentle posture of receiving,
Of openness.
I invite you to close down your eyes or soften your gaze and take a breath,
The gentlest,
Most nourishing breath you've taken all day.
And another,
Slow breath in,
Soft breath out,
Let it go.
One more,
Breathing in and releasing,
No rush.
Now let your breath find its own rhythm,
Breathing naturally through the nose,
You don't need to control it,
Just let it be.
Take a moment to feel into gratitude,
Let something come to mind,
Anything that you're grateful for today,
It can be small,
It can be quiet,
Just let it surface.
Feel into your body,
Where does gratitude live?
Maybe warmth in your chest,
Maybe softening in your shoulders,
Just notice.
Now I'm going to guide you through a visualization,
A way of cleansing and grounding your energy for the day ahead.
Imagine a bright light opening from the crown of your head,
The very top of your skull.
And this light extends upward,
Up,
Up,
Connected to something vast,
To the sky,
Maybe to the furthest star that you can sense,
To the universe,
To however you imagine it.
Just follow the light up.
Now let that light begin to pour back down,
A beam of light channeling down through the crown of your head.
Breathe it in,
Follow the light as it moves from the furthest star from where it is connected down through your forehead,
Your throat,
Your heart,
Down into your belly.
And as you exhale,
Follow that light down through the base of your spine,
Down through their legs,
Out through the soles of your feet,
Down into the earth,
Let the light travel deep into the ground beneath you,
Connecting you to the earth's core.
You are held from above and below,
Light pouring down through you,
Grounding into the earth.
Let's do that again.
Breathe in from above,
Light pouring down from far up in the sky,
From the stars,
Down through the crown of your head,
Filling your chest,
Your heart,
Your belly,
And exhale,
Light flowing down through your base,
Your legs,
Your feet,
Into the earth,
Grounding.
And once more,
Inhaling that beam of light from the furthest star from the sky,
Down in through the crown of your head,
Past your throat,
Down into your heart,
Into your belly,
Filling you completely,
Exhale releasing that light down through the body into the ground.
Anything heavy,
Anything stagnant,
Anything you no longer need,
Let it drain with the light into the earth.
The earth can hold it,
Transform it,
You can let it go.
Now as you're feeling that beam of light from the furthest star down through you into the earth,
Connecting at its core,
Let your breath return to normal,
Gentle,
Soft,
Through the nose.
And just feel what's here.
Notice your body,
Notice your energy,
Notice your heart.
Do you feel lighter,
More spacious?
Is there warmth or stillness,
Aliveness?
You don't need to name it,
Just feel it,
Whatever is there.
Now if there are any words that want to come,
A phrase,
An intention,
Something your heart wants to say to you this morning,
Invite it in,
Let them rise.
You don't have to go looking,
Just stay open.
If something comes,
Receive it,
If nothing comes,
That's okay too,
The silence is enough.
Whatever came or didn't,
Trust it,
It's yours.
Now gently bring your awareness back to the room that you're in,
Feel your body,
Feel the parts of you that are connected with the surface you are on,
Feel your hands resting on your knees.
Take one more breath,
Deep inhale through the nose,
And soft and gentle exhale,
Letting it all go.
Today is yours,
A new day and you get to choose how you meet it.
When you're ready now,
Gently begin to open your eyes,
Letting the outside world back in.
Have a beautiful day,
Sending you warmth,
Sending you steadiness.
