Find a comfortable position.
Sitting or lying down.
Let your body relax.
While staying gently alert.
Now take a slow and deep breath in through your nose.
And exhale with a soft sigh through your mouth.
Let go of the momentum of the day.
Breathe in again.
And as you exhale.
Let your body settle.
Even more deeply.
Feel the points of contact.
Between your body and the surface.
And feel yourself.
Support it.
Now let your breath return to its natural rhythm.
Nothing to control,
Nothing to change.
Simply observe.
The gentle rise and fall of your chest.
The effortless flow of breath.
Allow your attention.
To become quieter.
And more inward.
Simply resting here.
Present and aware.
As you observe your breath.
Begin to notice.
The subtle energy.
Behind the movement of breathing.
The life force.
Flowing through every cell.
This is your prana.
And bring your awareness to your center.
Wherever you naturally feel it.
Perhaps around the heart.
Perhaps the solar plexus.
No need to force anything.
Simply notice.
Perhaps you sense a subtle warmth.
Quiet vibration.
A feeling of aliveness.
Or perhaps you simply notice.
That you are aware.
Become aware.
Of the One.
Who is noticing.
The silent sense of peace.
I am.
The Witnessing Presence.
That remains unchanged beneath thoughts,
Emotions and sensations.
Rest here.
Not thinking about yourself.
Not analyzing.
Simply being.
As you rest in this awareness.
Notice the flow of prana.
That gentle current of vitality.
Radiating.
From your deeper center.
Through your entire being.
Imagine your body like a sponge.
With every inhale.
Fresh life force is absorbed.
With every exhale.
That energy settles and integrates.
Grounding you in the present moment.
Now allow your awareness of prana to expand.
Filling your entire body.
Every organ,
Every muscle.
Every cell.
Radiating softly.
Throughout your energetic field.
As your awareness expands,
Notice that emotions also arise within this field.
Nothing needs to be rejected.
Nothing needs to be fixed.
We are simply observing.
From this place of steady presence.
Bring your attention to any emotional strain,
Tension or heaviness you may be carrying.
There's no need to revisit the story.
Simply notice.
The energetic experience.
Where do you feel it?
Perhaps.
As heaviness.
Density.
Tightness.
Pressure.
Or stagnation.
Notice that this emotional density exists within a much larger field of awareness.
You are the vast clear sky.
The emotion is simply a cloud passing through.
The sky remains untouched.
You are not the emotion.
You are not the density.
You are the awareness in which these experiences arise and pass.
The center remains free.
The center remains steady.
Now become aware once again.
Of the flow of prana throughout your system.
Because you're anchored in this deeper presence.
Transformation can happen naturally.
Without force.
Without struggle.
Take a deep,
Slow inhale.
As you breathe in,
Imagine your prana taking on a beautiful healing frequency.
As soothing.
Luminous green light.
Gentle,
Calm,
Balancing.
As you exhale.
Silently give your body a simple command.
Calm.
Calm.
Feel the green light flowing from the crown of your head through your entire body.
Your face,
Throat,
Chest,
Abdomen,
Hips,
Legs,
All the way to your feet.
Feel this calming current moving through any areas of emotional density.
Softening them,
Dissolving them,
Restoring flow and balance.
Once more,
Take a slow inhale.
Draw in the luminous green light.
Allowing it to gather.
And the crown of your head.
As you exhale,
Calm.
Feel the green light flowing from head to toe.
Clearing,
Balancing,
Harmonizing.
Whatever no longer serves you softens and releases naturally.
Leaving your inner space open.
Fluid and at peace.
Rest here.
Breathing naturally.
Simply enjoying this sense of clarity and spaciousness.
Notice the relationship between awareness,
Prana and emotion.
Awareness remains steady.
Prana flows freely.
Emotions come and go.
And through it all.
Your deeper center.
Remains unchanged.
Know that this inner presence is always available to you.
It is your home base.
Whenever emotional strain arises,
You can pause,
Reconnect to this center.
Allow prana to flow.
And restore balance from within.
Now begin bringing your awareness back to the room.
Feel the weight.
Of your physical body.
Notice the surface beneath you.
Gently wiggle your fingers and toes.
Take one final deep nourishing breath in.
And slowly exhale.
And when you're ready,
Gently open your eyes.
Carry the sense of grounded presence.
Clarity,
And energetic sovereignty.
With you.
Your center remains with you wherever you go.
