I want you to gently roll the shoulders back,
Bringing the length into your spine.
We're going to start off just placing your hands around your ribs.
So wrapping the hands around the ribs,
And releasing the shoulders down.
Releasing the elbows down.
And allowing the jaw and the tongue to relax.
And everyone,
Let's take a full breath in together.
And a full exhale out of the mouth.
Two more like this.
Full breath in through the nose.
And on your exhale,
Just sigh it out.
Stretch out the jaw,
Let it go.
One more on your own.
Full breath in.
Filling up the lungs,
The belly,
The heart.
And then as you exhale,
Release.
And then closing the mouth.
And just take a moment to drop into the body.
You're allowing your eyes to fall to the back of the head.
And then all the way down as far as they can go.
And with the hands on the ribs,
You start to notice the lungs expanding and softening.
Become aware of any physical sensations in the body.
Allowing your heart to relax.
And your shoulders to soften.
And as you take a breath in through the nose,
Notice the lungs expanding like a balloon,
Pressing against the ribs,
Against the skin,
Against your hands.
And then as you exhale,
Notice the softening of the body,
The releasing of the ribs,
The deflating of the balloon.
And as you start to breathe in and out of the nose,
Notice the space in between the inhale and the exhale.
As you inhale,
Take a light pause at the top.
Hold the breath.
And then exhale all the way to the bottom.
Taking a pause at the bottom of the exhale.
And then starting the inhale.
Taking a pause at the top of the inhale.
And then starting the exhale.
Pause at the bottom of the exhale.
And then start the inhale.
Continuing the breath like this,
Paying attention to this pause in between the breath in and the breath out.
Lengthening the inhale.
Pause at the top.
And deepening the exhale.
Pause at the bottom.
And you're not forcing anything.
You're allowing the breath to flow naturally.
And simply noticing the pause in between the breath in and the breath out.
This space in between one breath before starting the next.
Allowing yourself to slow down in this space.
And if the mind gets distracted,
Just gently becoming aware and then refocusing your attention to the sound of your breath and the pause in between the inhale and the exhale.
Allowing yourself to slow down to notice the space when the breath in turns into the breath out.
And you can release the hands onto the knees or into your lap.
And simply continuing this breath.
Keeping your awareness to this moment of right here,
Right now.
The breath in through the nose and the breath out through the nose.
Noticing the space in between the breath in and the breath out.
As you inhale through the nose,
Take a gentle pause at the top and then begin the exhale through the nose.
Take a gentle pause at the bottom and then start the inhale.
Relax the forehead and the space in between the eyebrows.
Bringing your attention to this moment,
This breath.
And if the mind gets distracted,
Just allowing it to be and then simply returning to your breath.
That is our power in this moment.
Staying with the awareness of how the breath feels as you breathe in and as you breathe out.
And now allowing yourself to scan down the body.
Starting from the top of the head and slowly scanning down the body.
Noticing what you arrived with today.
Any physical sensations,
Any emotions,
Any energy passing through you.
And allowing any tensions,
Any challenging feelings to start to slowly melt away like honey.
Releasing down the head into the neck.
Down the chest.
Past the heart.
Down past the hips.
Flowing past the legs and gently releasing out from the toes.
Allowing yourself to feel lighter and lighter.
Awareness stays in the body as you drop out of the head and go deeper into the heart.
Notice the feeling in the heart today and around the heart.
Any physical sensations,
Any emotions,
Any energy passing through.
How does the heart feel today?
Allowing your breath to flow naturally and fluidly.
There is nothing to control.
There is no perfect breathing without effort allowing it to flow in and out of the nose.
Breathe into the heart and the space around the heart.
Notice any physical sensations,
Any emotions.
As you breathe deeper into the heart allowing a white bright light to shine into the heart around the heart expanding through the chest through the upper body past the body.
Each time you breathe in allowing this light to get brighter and brighter melting away any heavy emotions fear,
Doubt,
Abandonment any feelings that feel heavy today anxiety,
Pain allowing this light to get brighter melting away any tensions from the body inviting in a healing as you allow the body to soften deeper and deeper allowing this healing to fill love into your heart allowing this feeling of love to expand in the heart across the heart past the heart filling the entire body with each breath in and softening with each breath out Breathe deeper into the space of the heart giving thanks for everything of today giving thanks to this moment and all the other moments leading up to now giving thanks to all the experiences of happiness and joy and adventure and learnings all the feelings of love that we've been able to experience up to this present moment giving thanks to you to this feeling in your heart in your body giving thanks to this moment giving thanks for new beginnings and for arriving here today giving thanks to the love in your body to the connection in your heart and the connection of all our hearts beating together as one and very slowly start to deepen your breath deepening the breath in through the nose and out through the nose noticing the physical sensations in the body as you breathe in and out becoming aware of your physical body in this space noticing the contact with the ground becoming aware of any sounds around you and in your own time place the left hand onto the heart and the right hand on top as you feel into this space silently telling yourself I love you I am here for you taking a full breath in through the nose exhale everything out of the mouth join the hands together at the heart center one palm into the other and gently releasing the forehead into the tips of the fingers Namaste and taking as much time as you need to come back into the body around you and slowly start to open your eyes
