Welcome.
Find a comfortable seated position.
Whatever feels good in your body today.
Let your spine be tall but not rigid.
And let your hands rest gently.
Begin to soften down your eyes until they eventually close.
Or find a soft gaze.
Feel your body.
Without judgement or expectation.
Just notice.
Notice what's present.
Notice any sensation.
If there is any part of your body that wants to adjust.
Letters.
Maybe you'll find a wriggle or a sway.
Letting any tension move through you.
And release.
Feel the earth beneath you.
And as your body slowly finds its way back to stillness.
Let your attention melt down into your sitting bones.
Into the surface that holds you.
Take a breath.
The gentlest,
Most nourishing breath you've taken all morning.
And another.
Slow breath in.
Suck.
Breath out.
One more.
Breathing in through the nose.
And releasing.
Without rush.
Now let your breath find its own rhythm.
Breathing naturally through the nose.
There's no need to control it.
Just let it be.
Settling deeper into your seat.
Arriving.
With your whole body.
And presence.
Right here.
Right now.
Now imagine a bright light.
Opening from the crown of your head.
From the very top of your skull.
And this light extends up.
Uh,
Uh.
.
.
Up into the sky.
Connecting to the furthest star that you can sense.
As you inhale.
Through the nose follow the light up to the furthest star.
And as you exhale let that light begin to pour back down.
A beam of light.
Channeling down through the crown of your head.
Now breathe it in,
Follow the light as it moves from the furthest star down through the crown of your head,
Down through your heart,
Into your belly.
And as you exhale follow that light down through the base of your spine,
Down through the legs through the soles of your feet down into the earth.
Let the light travel deep into the ground beneath you as you continue to breathe.
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 heart,
Your belly.
And exhale,
The light flowing down through your base,
Your legs,
Your feet,
Down into the earth.
Connecting you to the Earth's core.
As you're breathing here,
Feel yourself held from above and below.
Light pouring down through you,
Grounding into the earth.
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.
As you're feeling that beam of light from the furthest star down through you into the earth.
Let your breath return to normal.
Continuing to feel that light pour down through you.
Filling you.
And helping you release anything you no longer need into the Earth.
Letting your breath here be gentle.
And soft.
Now if there are any words or images,
Anything that wants to come through,
Maybe it's a phrase or an intention.
Or something your heart wants to say to you this morning.
Invited in.
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.
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 sitting on.
Feel your hands resting.
Feel the air.
On your skin.
Take a slow,
Soft breath in through the nose.
And gentle.
Long exhale.
Another slow breath in.
And the soft.
Breath out.
Today is yours.
A new day and you get to choose how you meet it.
Take one more breath.
So.
.
.
Star.
And exhale gently.
Now with that rush.
Slowly begin to blink open your eyes.
Letting the outside world back in.
May your day be filled with kindness.
Thank you for being here.
I'll see you next time.
