Welcome.
I'm so glad you're here.
Today,
We're going to move through a gentle body scan to help you arrive fully in this moment.
And we'll continue into a breathing and grounding practice.
Where we'll draw in light.
Rooted into the earth.
And radiate love outward from your heart.
Before we begin.
Take a moment to set your intention.
What do you want to create?
Allow release or experience in this practice today.
There's no right answer.
Just notice what arises.
When you're ready.
Find a comfortable position.
Sitting or lying down.
Allow your hands to rest open and easy.
And then gently close your eyes.
Take a deep breath in through your nose.
Allowing your belly to rise first.
Feel it expand outward as you inhale.
And a long,
Slow exhale out through your nose,
Letting your belly fall.
Allow the exhale to be longer than the inhale.
Once more inhale slowly through your nose into your belly feel it rise and expand and a long,
Slow exhale through your nose.
Completely empty,
Completely released.
Allow your breath to settle into this rhythm now.
Slow inhale into your belly.
Longer,
Slower exhale through the nose.
Let it become effortless.
You're not forcing anything.
Simply breathing.
Naturally.
Endfully.
Begin to feel the weight of your body.
The places where you make contact with the surface beneath you.
Feel yourself supported.
Held completely.
You don't have to hold yourself together right now.
You can let go.
Bring your awareness to the top of your head.
Notice any sensations there.
Tingling.
Tension,
Or simply presents.
Soften your forehead.
Release any tension you've been holding between your eyebrows.
Around your eyes.
And in your jaw.
Allow your face to become completely soft and easy.
Let that softening move down through your neck and throat.
Place where we so often hold words we haven't said.
Feelings we haven't expressed.
Allow it all to release.
Bring your awareness to your shoulders.
Notice if you've been carrying them up towards your ears.
Without forcing anything.
Simply invite them to drop.
To soften.
To release.
Feel that softening flow down through your arms,
Your upper arms,
Your elbows.
Your forearms.
All the way to your hands and fingertips.
Allow your hands to feel heavy and open.
Now bring your awareness to your chest,
To your heart center.
Notice what's present there right now,
Without judgment.
Simply acknowledge it.
Whatever you're feeling is welcome here.
Allow your chest to soften and open.
Just a little more than it was a moment ago.
Feel your breath moving in and out of your belly.
The gentle rise and fall.
The natural rhythm of your own living body.
Let your awareness travel down through your lower back.
A place where so many of us carry the weight of what we feel responsible for.
Imagine that weight softening.
Releasing down into the surface beneath you.
Into the earth.
Down through your hips now,
Your pelvis,
Your sit bones.
And the back of your legs if you're lying down.
Feel yourself rooted.
Anchored.
Supported.
Awareness moves down through your thighs,
Your knees,
Your calves.
Any held tension simply dissolving as your awareness passes through.
Down to your ankles,
Your feet.
Your toes.
Feel the very ends of your body.
And then feel the earth beneath them.
Steady.
Unwavering.
Always there.
Take a moment now to feel your whole body at once,
From the crown of your head to the soles of your feet.
Saw.
Present.
Completely here.
You have arrived.
From this place of softness and openness,
We're going to move into our breathing practice.
You are already aligned.
Your heart is already open.
All we are doing now is allowing energy to flow.
Through,
And outward from you into the world.
Bring your awareness to the top of your head.
To your crown.
Imagine it gently opening,
Receptive and wide.
Inhale,
Drawing pure white light in through the crown of your head.
Down into your heart.
Exhale,
Flowing that light all the way down through your body and out through the soles of your feet into the earth.
Feel that light as it enters.
Luminous,
Warm,
And completely loving.
It moves through every cell.
Every fiber of your being filling you completely.
As you exhale,
It carries with it anything you no longer need.
Tension,
Worry,
Resistance.
Releasing it all down through your feet,
Deep into the earth.
The earth receives everything.
She transforms it.
Nothing is wasted.
Inhale pure white light flooding in through the crown,
Filling your entire being.
Exhale,
Flowing down.
And out through your feet,
Releasing all resistance into the earth.
With each inhale,
You're opening.
Aligning.
Connected to your higher self.
With each exhale,
You are releasing.
Letting go of everything that no longer served you.
The earth holds it all.
So you don't have to.
Inhale,
Receive.
Exhale,
Release.
Continue with this breath at your own pace for a few cycles.
Now we shift the direction of the flow.
Bring your awareness to the soles of your feet.
Feel the Earth beneath you.
Ancient.
Stable.
Alive with energy.
Inhale,
Drawing earth energy up through the soles of your feet.
Rising through your legs.
All the way into your heart.
Exhale.
Radiating that love outward from your heart in all directions.
Out into the world.
Feel the warmth of that earth energy as it rises.
Grounding.
Nourishing.
Deeply loving.
It gathers in your heart,
Filling it completely.
Your heart opens wider with each breath.
Aligned.
Open.
Connected to your inner being.
And as you exhale.
That love flows outward effortlessly.
Touching the people you love.
Touching strangers.
Flowing into your community.
Into the world.
Inhale earth energy rising through your feet into your heart.
Exhale radiating flowing love outward into the world.
Feel how full your heart is.
So full that giving costs you nothing.
It is simply overflow.
This is your natural state.
Inhale drawing in.
Exhale,
Radiating out.
Continue at your own pace.
Allow the breath to become effortless.
Allow the love to flow without force.
Now we bring both flows together into one continuous circle.
Inhale,
Pure white light.
Flowing in through the crown of your head.
All the way down into your heart.
Exhale,
Grounding that light down through your body.
Out through the soles of your feet.
Deep into the earth.
Inhale,
Drawing earth energy up through your feet.
Rising through your body.
Gathering in your heart.
Exhale radiating that love outward from your heart in all directions out into the world.
Feel the completeness of this circuit.
Sky to earth.
Earth to heart.
Heart to world.
One unbroken circle of flowing love and light.
Moving through you.
As you.
Inhale light down through your crown.
Exhale,
Grounding it into the earth.
Inhale earth energy up into your heart.
Exhale radiating it out into the world.
You are the conduit.
You are the bridge.
Above and below.
Within and without.
All flowing through the open heart at your center.
Aligned.
Connected to your inner being.
Connected to your higher self.
Continue this full circle.
At your own pace.
Receiving.
Grounding.
Gathering.
Radiating.
When you're ready.
Allow your breath to return to its natural rhythm.
Place a hand on your heart if you feel called to.
Feel the warmth there.
The love you've gathered and given in this practice.
Take a moment to honor yourself for showing up.
For taking this time.
For doing this work.
This is an act of self-love.
And everything you radiate outward begins here.
In your own heart.
Begin to bring gentle awareness back into your physical surroundings.
Wiggle your fingers and toes.
Take a slow,
Deep breath into your belly.
When you're ready,
Slowly open your eyes.
Carry this with you.
The light is always available.
The Earth is always beneath you.
And your heart.
Always knows the way.
Thank you for being here.
