When the body is cleared,
The breath softens.
When the breath softens,
The whole being remembers how to flow.
Welcome dear one,
My name is Lauren and I'm so grateful you're here.
Thank you for choosing to pause,
Soften and return to yourself.
This is a gentle yet deeply cleansing practice,
Not about effort,
Fixing or striving,
But about clearing what no longer needs to be carried,
And remembering the natural harmony already within you.
This practice works through every layer of your being,
The physical body,
The breath,
The nervous system,
The energy body,
The emotional field,
And the quiet space of awareness beneath it all.
You don't need to visualize perfectly.
You don't need to do this right.
Simply allow yourself to be guided.
Let's begin by arriving.
Could you find your most comfortable position,
Either seated or lying down,
Using as many props or supports as needed?
Let your spine be supported.
Allow your shoulders to drop away from your ears.
If it feels safe,
Could you begin to gently close your eyes,
If you haven't already done so?
And begin to bring your attention to the points of contact between your body and the surface beneath you.
Feel gravity holding you.
Nothing for you to hold up,
Nothing to resist.
Take one slow breath in through the nose,
And a long,
Unforced exhale through the mouth.
Again,
Inhaling through the nose,
And exhale,
Releasing any tension you don't need to carry forward.
Let the jaw soften.
Let the tongue rest.
And let the space behind the eyes widen.
You are here.
We are here together.
Could you begin to bring your awareness now to your physical body as a whole?
Imagine a soft,
Clear light,
Not bright,
Not harsh,
Gently washing through you.
Starting at the crown of the head,
This light slowly flows downward through the whole face,
The throat,
The shoulders,
The arms and hands,
Through the chest and heart,
The belly,
The hips,
Down the legs to the feet.
As this light moves,
It gently collects fatigue,
Heaviness,
And residue,
Carrying it downward and out through the soles of the feet into the earth.
The earth receives it effortlessly.
Nothing is wasted.
Now bring attention to your breath,
Just as it is.
With each inhale,
Imagine fresh clarity entering the body.
And with each natural exhale,
Imagine the nervous system softening,
Untangling,
Settling.
If your system feels overstimulated,
Could you let the breath be slower or faster?
If it feels dull or heavy,
Could you let the breath gently awaken you?
There is no wrong rhythm,
Only listening.
Imagine now that your energy body,
The subtle field around and within you,
Is being gently combed and smoothed.
Any places where energy feels scattered,
Tight,
Or stagnant are slowly realigning,
Like ripples in water settling back into stillness.
And now we'll move into a short pranayama practice to reset the breath and clear the mind.
We'll inhale and exhale through the nose,
And if the nose is blocked,
You might wish to use the mouth,
Counting down from 8 to 1.
The inhale and exhale are equal in length.
If at any point you need to shorten the breath,
That's perfectly okay.
And let's begin.
Inhale 8.
Inhale 7.
Exhale 7.
Inhale 6.
Exhale 6.
Inhale 5.
Inhale 4.
Exhale 4.
Inhale 3.
Exhale 3.
Inhale 2.
Exhale 2.
And let the breath return to its own natural,
Unique rhythm.
And notice the quiet that follows and the stillness it allows.
And now that the breath has settled and the mind is quieter,
We'll take a moment to consciously release anything that still feels heavy or unnecessary.
With a prayer,
You might imagine softly opening the body and the breath,
Like a doorway or a window,
To receive this letting go and clearing passage.
In this moment,
I pause and give thanks for all that has brought me here.
I acknowledge what I've been carrying,
Old patterns,
Lingering weight,
Energies and stories that once served me and no longer need to stay.
With kindness,
I release what is heavy from my body,
From my breath,
From my inner world.
I offer it to the Earth to be transformed into clarity,
Into wisdom,
Into steadiness.
May what is tight soften.
May what is cluttered clear.
May I feel supported as I move forward,
Rooted,
Open and at ease.
I let go.
I allow renewal.
I give thanks.
And so it is.
It is done.
Let those words settle into every layer of your being.
To seal in our practice,
We'll offer a short Sanskrit mantra,
Not something to analyze but something to feel.
We'll repeat Om Shanti Shanti Shanti.
Peace in the body,
Peace in the mind,
Peace in the heart and the world around us.
Silently repeat the mantra with the rhythm of your breath.
On your next inhale,
Could you repeat Om with your whole being,
Feeling the vibration from within and all around you.
And on the exhale,
Shanti Shanti Shanti.
Allow the sound and meaning to ripple through every layer of your being.
Exhale Shanti Shanti Shanti Shanti Shanti Shanti Let's do one more round together.
Inhale Om Exhale Shanti Shanti Shanti Peace in body,
Peace in mind,
Peace in the heart and the world around us.
Could you begin to sense your whole self again?
Body,
Breath,
Energy,
Awareness as one integrated field.
Could you notice if there's more space,
More quiet,
More softness?
And know that this state is not something you created.
It's something you remembered.
Before we close,
Could you silently offer gratitude to your body for carrying you,
To your breath for sustaining you,
And to yourself for showing up.
And when you're ready,
You might begin to gently deepen the breath and invite small micro-movements into the fingers and toes,
And then into the body,
Wherever feels best to reawaken.
And when you're ready,
And it feels right,
You could slowly start to squint and peek the eyes open,
Letting the light flow through gently at first,
Before fully opening.
Again,
My name is Lauren.
And thank you so much for sharing this time and space with me.
You might return to this practice whenever you feel overwhelmed,
Scattered,
Or in need of a reset,
Even if you only listen to a few minutes.
And may you carry this sense of clarity and calm into the rest of your day,
And move forward feeling lighter,
Clearer,
And gently held.
Om Shanti,
Shanti,
Shanti.
Peace in mind,
Peace in body,
Peace in spirit.
Shine brightly,
Dear ones.
Always.
Namaste.
Namaste.
