Okay so go ahead and close your eyes or have a soft gentle gaze.
Make any adjustments with your body to help you feel a little bit more open and relaxed.
Let's sit up a little bit taller.
Just create some space for the diaphragm to expand as we begin by taking three clearing breaths in through the nose and out through the mouth.
And as always if there's any challenges breathing through the nose today just breathe through the mouth.
Let's begin by taking a slow full inhale through the nose and a long full exhale through the mouth.
And again the slow deep inhale through the nose allow the diaphragm to expand.
Long exhale release through the mouth.
And let's do that one more time.
Now let's transition the breath to a slow and steady inhale and exhale through the nose.
And again let's take a slow full inhale through the nose and a long full exhale through the mouth.
Counting to five on the inhale and five on the exhale.
Just to get that sense of a slow and steady breath.
Start to get that rhythm going of that pace with the breath and then you can drop the count whenever it feels good.
Let's allow your attention to rest on your breathing.
And as you're exhaling imagining as if your whole body could exhale too.
All the muscles just the energy of your being is just letting go.
That it's safe for you to relax to rest here in this moment to just be as you are.
So just keep taking those slow and steady breaths allowing yourself to relax even more into this moment now.
And just notice what it would feel like to just drop any worry,
Any stress,
Any anxiety,
Any feelings of insecurity.
As if they were heavy bags that you were carrying and you could just drop them on the floor right now.
You can always pick them up again if you want to.
But what if for just now you could drop any feeling or sensation that feels heavy or contracted?
Or like water rolling down a window or a sense of dissolving.
Whatever visual resonates with you.
What would it be like in this moment to just allow any of the constriction to just go for this moment?
And it's not a pushing it away or getting rid of it,
But just the sense of dropping it.
Just putting it down for this moment.
And if there's resistance to dropping it,
Could you just for this moment drop the resistance?
What would it feel like to just be like,
I don't have to carry this right now.
I can let that go too.
Just rest here in your being.
That probably feels a bit lighter.
You allow yourself to rest in this moment of more openness,
Spaciousness,
And calm.
Just noticing how you feel about yourself in this moment,
In this space.
It's only when we have these thoughts and feelings of contraction and restriction that we don't feel good.
So we can play around with what would it be like to just drop this feeling right now.
Knowing that you can always pick it back up.
But just playing around with trying it on.
How does it feel in my being in this moment?
If I just drop this contraction?
Just for now.
And again,
If you've noticed any thoughts coming in of I can't do it,
Or this is too hard,
Could you just drop that bag too?
As if each one is like a little bag and we're like,
Oh,
Just for now,
I'm going to drop this one.
As you continue to steadily breathe in and out through the nose.
And now I invite you to start to deepen the breath.
So elongate the inhales and exhales.
And 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.
Thank you.
