Welcome.
In this session,
We return to mindful abdominal breathing with the gentle attitude of acknowledging and accepting,
Just as you are right now,
Without judgment,
Without criticism.
Now finding a comfortable position and taking a long,
Slow,
Deep breath in with me,
And gently letting it go.
And continue breathing easily,
Noticing the mind settling and body softening,
Everything slowing down,
And completely accepting this experience.
Now bring your attention to the top of your head,
Breathing into it and accepting it,
Letting your awareness move downward to your face,
Jaw,
And throat,
Breathing in and letting go,
Accepting without judgment,
Bringing your attention to your shoulders,
Chest,
And upper back,
Softening with each breath and accepting,
Allowing the breath to flow down your arms into your hands and fingers,
Relaxed and at ease,
And accepting any sensations you might be experiencing.
Now returning your awareness to the center of your chest.
If it feels right,
Place a hand there.
And breathing gently into the heart and releasing,
Accepting your heart right here,
Right now.
Letting your attention drift downward now to the belly,
Hips,
And legs,
All the way to your feet and toes,
And accepting this experience.
And taking a moment to sense your whole body,
Breathing into any place that still holds tension and releasing it gently with acceptance.
In a moment,
The music will begin.
You may continue this gentle body awareness or simply breathe with the music,
Music flowing.
