Welcome,
Sweet friend.
I am grateful you're here.
This is your time.
A moment to pause and honor the season that you've just journeyed through.
As summer shifts towards autumn,
We carry with us the warmth,
The light,
And the lessons of growth.
Allow this practice to be an offering to yourself as a chance to reflect,
To soften,
And to honor all that has blossomed within you.
Let's begin to prepare for our practice.
Take a moment and find a position where your body can be fully supported,
Feeling comfortable,
Safe,
And at ease.
Perhaps cover your eyes or gaze downward.
Soften the fine muscles of your face and your neck and release any tension in your jaw by separating your teeth.
Relax the root of your tongue.
Soften your shoulders and let your body release.
Release any tension you may be feeling in your muscles,
Your tendons.
Embrace quieting the body.
Take a deep breath in through your nose.
Open your mouth and slowly release the breath.
Grateful for each precious breath and for this time,
This moment.
Begin to settle into stillness.
Normal breath in.
Normal breath out.
As we begin our time of deep rest,
Let's set an intention to guide our time together.
If you're working on your own intention,
You're welcome to use it.
Otherwise,
I invite you to choose one of the following.
Silently whisper the one that resonates with you to yourself three times.
I welcome the wisdom of each season of my life.
I soften with gratitude for the abundance within and around me.
Or simply,
I am welcoming new beginnings.
I welcome the wisdom of each season of my life.
Or I soften with gratitude for the abundance within and around me.
Or simply,
I am welcoming new beginnings.
I welcome the wisdom of each season of my life.
Or I soften with gratitude for the abundance within and around me.
Or simply,
I am welcoming new beginnings.
Now bring your awareness back to your breath.
Feel the cool air enter your nose,
Filling your lungs.
Feel your chest rise.
Now when your body is ready,
Release the breath slowly and gently,
Allowing it to leave the body slower than it came in.
Normal breath in.
Normal breath out.
Let's start by bringing your awareness to your right foot.
Feel the sensations in your right foot.
Your toes,
The arch and the heel.
Notice any sensations,
Warmth or tingling.
Now move your attention to your right ankle.
Feel the sensations in your right ankle.
Allow your breath to flow naturally as you observe.
Shift your awareness to your right calf.
Feel any sensations present in your calf muscle.
Continue to breathe deeply and observe.
Bring your attention to your right knee.
Notice the sensations in your knee joint.
Allow any tension to release as you focus your awareness there.
Move your attention to your right thigh.
Feel the sensation in your thigh,
Noticing any areas of warmth or coolness.
Now bring your awareness to your right hip.
Feel the sensations in your hip joint and the surrounding areas.
Shift your focus on your left foot.
Notice the sensations in your left foot,
Including your toes,
Arch and heel.
Move your attention to your left ankle.
Observe the sensations in your left ankle and let your breath flow naturally.
Bring your awareness to your left calf.
Notice any sensations or feelings in your left calf.
Shift your attention to your left knee.
Feel the sensations in your left knee.
Allow yourself to release any tension here.
Move your focus to your left thigh.
Observe the sensations in your left thigh.
Now bring your awareness to your left hip.
Notice the sensations in your left hip joint and the surrounding area.
Bring your focus to your lower back.
Feel the sensation in your lower back and allow any tension to melt away.
Shift your attention to your upper back.
Notice the sensations in your upper back and shoulder blades.
Move your awareness to your right shoulder.
Feel any sensations in your right shoulder.
And let go of any tension,
Any tightness.
Bring your focus to your right arm.
Notice the sensations in your upper arm,
Forearm,
And hand.
Shift your attention to your left shoulder.
Feel any sensation in your left shoulder.
Move your awareness to your left arm.
Notice the sensations in your upper arm,
Elbow,
Forearm.
Bring your attention to your neck.
Feel any sensations in your neck and allow it to relax.
Finally,
Focus on your head.
Notice the sensations in your scalp,
Forehead,
Eyes,
And jaw.
Now bring your awareness back to your entire body as a whole.
Notice how the body feels with this deep sense of awareness.
Feel the relaxation and peace that has spread throughout each part of you.
Allow yourself to rest in this space,
Nourishing the body,
Relaxing the mind.
Soothing the soul.
In your mind's eye,
Imagine yourself stepping into a late summer garden.
The air is warm,
Touched with a hint of autumn coolness.
Sunlight spills gently across the rows of flowers,
Fruits,
And herbs,
Each vibrant with life.
You walk slowly,
Feeling the steadiness of the earth beneath your feet.
As you move through the garden,
You notice the fruits of the season,
Ripe tomatoes,
Sunflowers turning toward the golden rays,
Apples ready for harvest.
You reach out and gather these offerings one by one,
Holding them close to your heart.
Each piece of fruit is a symbol of your own growth,
Your efforts,
Your joys,
And your lessons.
You carry them with gratitude,
Knowing they will nourish you as you move into the next season of life.
Abiding in pure awareness.
Abiding in the season of life.
Softening with gratitude for the abundance within.
Welcoming new beginnings.
Embracing the silence of deep rest.
As we bring this practice to a close,
Take a moment to acknowledge your inner garden.
The seeds you've planted,
The growth you've tended,
And the harvest you now hold.
Carry this sense of gratitude and abundance with you,
Knowing that every season has its gifts.
May you step forward with a heart that honors your journey,
And a spirit that trusts the cycles of change.
When you're ready,
Begin to deepen your breath.
Gently invite movement to your fingers and toes.
And return to your day with softness and ease.
Until next time,
Sweet friend,
Just breathe.
