Hello,
Sweet being.
You've arrived here at Mind Your Mindful,
And my name is Brianna.
If you've landed here,
Perhaps you're seeking a moment to soften,
To release the noise of the day,
And to welcome in a sense of calm.
This invitation to connect with your breath and the quiet rhythm.
Beckoning within.
And when you're feeling very ready,
Could you find a comfortable shape?
Perhaps lying down or seated somewhere where you can fully relax.
A space to allow your body to become supported by the surface beneath you.
Welcoming a lengthening of the spine.
A softening of the shoulders away from the ears.
You might wish to rest your hands over your heart,
Or they may land wherever feels natural for you.
When you feel called,
You might wish to close your eyes or keep the gentlest of gazes.
And in the quietude behind closed eyes,
Could you begin to notice the breath?
The gentle flow inward and outward.
Imagining your breath as a soft waterfall.
A steady stream of cool,
Cleansing energy.
Flowing through you with each inhale.
Expanding with each exhale.
And with every breath,
Noticing the tension dissolving.
The worry dissipating.
And the release of anything that doesn't belong here in this moment.
With nothing to do,
Nowhere to be,
Except here in this present moment.
Could you draw an awareness to the crown of the head?
Imagining this as the space where the waterfall begins.
A stream of light cascading down,
Glistening off the water.
Gently washing through each muscle of the face.
Softening the forehead.
The eyes.
The jaw.
And your expression to soften.
Sensing the waterfall moving downward.
Flowing gently through the neck and shoulders.
A gentle release with each exhalation.
Let the water carry away any tension.
Any tightness.
Any effort to hold the world.
And with your next breath,
Could you feel this flow streaming down your arms?
Into the elbows.
Wrists.
And hands.
Sensing the water moving through each of the fingers.
Touching it on the fingertips.
Sensing the awareness returning to the chest.
Could you sense the rise and fall of each breath?
Like a waterfall meeting the still water.
Rippling gently through the space of the heart.
With every inhale,
Could you welcome peace flowing inward?
And with each exhale,
Could you let the waterfall release the flow of what no longer serves?
Sense the wave of water continuing down through the belly.
Softening the shoulders.
Softening the muscles.
Loosening the space around your breath.
Could you release the need to control anything here?
Just noticing the rhythm.
The flow.
Could you sense the waterfall moving down through your hips?
Cascading into grounding energy here.
The weight of the body being held and supported.
The water knowing where to go.
What to wash away.
And what to renew.
Could you sense the stream continuing down through the legs?
To your knees.
Ankles.
And feet.
Sensing the water touching each of the toes.
With each breath carrying the water further.
Releasing.
Cleansing.
And soothing.
Until the entire body feels bathed in stillness.
A waterfall of peace from crown to toe.
From heel to crown.
Sensing the breath in the belly.
Could you perhaps notice a deepening and expansiveness here?
Imagining the breath like a waterfall moving through the chest.
Ribs and lower belly.
Could you sense that this waterfall of awareness living within you always?
Ready to return.
Whenever you pause.
Whenever you breathe.
And whenever you need the call to remember your own natural flow.
As we begin to close,
Could you take one final deep breath in through the nostrils?
Exhaling long gentle breath outward.
And then inward.
Here,
Could you just notice what you notice?
The quality of breath.
Sensation in the body.
You might begin to notice the space of fingers and toes wiggling.
Welcoming a physical presence back into the space around you.
Taking a moment to place gratitude for presencing the space for yourself.
With your eyes closed,
You might take a hand to the heart and gently whisper to yourself,
Thank you.
Thank you for taking this moment to come home to yourself.
To your space and to your breath.
And thank you for practicing with me,
Brianna,
On Mind Your Mindful.
