Okay,
So let's go ahead and close our eyes and make any adjustments with the body that you need to feel more open and relaxed.
Maybe roll the shoulders up and back a few times or move the head.
And let's begin with our three clearing breaths in through the nose and out through the mouth.
So we'll begin by taking a slow deep inhale through the nose.
And a long exhale through the mouth.
Doing that again,
Slow full inhale.
Long exhale.
Do that one more time,
Seeing if you can allow the exhale to be a little bit longer than the inhale.
And let's shift the breath now to a slow and steady inhale and exhale through the nose.
Perhaps counting to five on the inhale and five on the exhale.
As you're breathing,
Just allowing the body to relax a little bit more deeply.
Letting go of any tension that's not necessary to support yourself.
In the legs,
In the hands,
In the shoulders,
In the face.
Letting yourself rest in this moment here and now.
With that slow and steady breath in through the nose and out through the nose.
And what would it feel like to come into the realization that as you are right now,
Here and now,
Is perfect.
There's nothing to change.
Nothing to become or be different.
Could you give yourself permission to be here now as you are,
Knowing all is well.
Even if there's a thought that comes in your mind that says it's not.
Or even if there's a sensation in the body or an emotion that feels off.
Can even that be allowed?
Can that be okay,
Too?
And we open to welcoming in what it is that the mind usually rejects.
So if there's a feeling that we normally experience and we normally want to reject it,
Make it go away.
How would it feel in this moment to say that it can be allowed?
Maybe even welcome it to be here.
How would it feel to be welcomed in just as you are?
To be received just as you are?
Without requirements,
Without expectations?
That you can be here just as you are.
Notice how it feels to give that to yourself.
And if there's still any resistance that shows up to allowing yourself to be here as you are,
Can that be okay,
Too?
Even the resistance,
Can that resistance be allowed?
Can that resistance be welcomed?
If we don't have to turn away anymore,
We don't need to push away anymore.
What if everything just wants to be received just as they are?
What if there's a feeling,
Even an emotion,
Even a feeling or sensation,
And especially ourselves?
So just sit in this space of welcoming yourself just as you are now.
Welcoming any sensation,
Any thought,
Any feeling.
Just allowing it to be here now.
And let's slowly start to deepen the breath.
Elongate those inhales and exhales.
We'll take one final inhale through the nose and out through the mouth.
And in your own time,
Gently blinking open the eyes.
And coming back to the space around you.
