Great,
So let's begin by closing our eyes and sitting up tall,
Making any adjustments with the body that helps you feel more comfortable and at ease.
And we're going to begin by taking three clearing breaths in through the nose and out through the mouth.
And if there's any challenges breathing through the nose today,
Just breathe through the mouth.
So let's begin by taking a slow,
Full inhale through the nose.
And a long,
Full exhale through the mouth.
Let's do that again.
Slow,
Full inhale,
Seeing if you can allow the breath to drop into the diaphragm.
And just releasing on that exhale.
One more time,
Deep inhale through the nose.
Long exhale through the mouth.
Now we'll transition the breath to the slow and steady inhale and exhale through the nose.
And you may want to count to five on the inhale and five on the exhale to just start to slow the breath down.
Get into a nice,
Easy,
Steady rhythm that's still comfortable,
But is a little bit of a longer breath than you probably would normally be taking day to day.
So if you like the count,
You can keep counting to five,
Or you can just drop the count once you feel that you've got a nice,
Steady rhythm with the breath.
So just allowing that focus to rest gently on the breath,
Not needing to overthink this,
Just allowing it to effortlessly go into an easy inhale and exhale,
An easy flow.
Giving yourself permission to let go.
Reminding yourself it's safe to let go,
It's safe to be present here and now.
I don't need to rush or do,
I can just be here now.
And if you notice that the idea of just being here now triggers some anxious thoughts,
Or panicky thoughts,
And just kind of ask yourself,
If I wasn't afraid right now,
Would it be okay for me to let go?
If I wasn't afraid,
How would I be right now?
And just letting any fearful thoughts go on their own because they will.
And just for this moment here,
Keeping the attention and awareness in this present moment.
You don't need to give any fearful or worried thoughts any attention right now.
And just let them go.
And if you find yourself caught in one of those anxious thoughts,
That's okay.
It's not wrong or bad.
It happens all the time.
We're just practicing bringing the awareness to here and now.
Or notice how everything in this moment is safe.
You're safe where you're seated.
You're totally okay here and now.
Yet the mind creates these thoughts and stories that pull us into them,
And we miss the okayness of this moment.
So just notice how it feels to be here now.
Allow the body to exhale.
And feel like to just know you don't have to be on guard.
And just let go of any of the worries or thoughts that you've been caring,
That you've been focusing your attention on.
And it's truly safe to just relax fully now.
There's nothing wrong in this moment.
Just notice if a thought wants to argue with that.
Can you let that go too?
Because that's the only thing that would pull you from the peace of this moment,
Is a thought.
And you can choose in this moment to keep bringing your attention back to now.
The mind can take a break.
It's always in protective mode.
Just let it know it can take a nap right now.
That it can rest too.
And what do you become aware of in the stillness of this moment?
How does it feel inside?
Can you sense more of the fullness and wholeness of who you are?
Perfectly okay.
Totally whole and complete.
In your unique self.
Not needing to be any different.
Not needing to be someone else.
That you can just be who you are.
Let's start to deepen the breath.
I'm just taking longer and fuller inhales and exhales.
We'll take one final clearing breath in through the nose and out through the mouth.
And when you're ready,
Gently blinking open the eyes.
And coming back to the space around you.
