Hello and welcome,
Beautiful souls.
I'm so glad you've chosen to spend these next few minutes with me.
Whether you're feeling anxious,
Mentally overwhelmed,
Emotionally exhausted,
Or simply in need of a quiet moment,
You've come to the right place.
Where you can simply be.
For the next little while.
There is nothing you need to accomplish.
There is nothing you need to fix.
Nothing you need to figure out.
These next few minutes.
Are a gift you are giving yourself.
A chance to slow down,
To breathe.
And to gently reconnect with the quiet wisdom that already lives within you.
Find a comfortable place to sit down.
Allow your feet to rest comfortably on the floor if you are in a chair.
Or if you are lying down.
Allow your whole body to feel supported by the surface beneath you.
Let your shoulders soften.
Relax your jaw.
Unfurrow your brow.
If it feels comfortable,
Gently close your eyes.
Or simply lower your gaze.
Take a slow breath in through your nose.
And gently breathe out.
Again,
Breathing in.
.
.
And breathing out.
One more slow breath,
Like a healing wave.
In and ow.
Hmm.
Allow the next exhales to become just a little longer than your inhales.
In.
And out.
As you breathe,
Notice the simple fact that your body already knows how to breathe.
You don't have to make it happen.
You simply allow it.
Today we are going to combine slow breathing with a gentle hand position that many people find deeply comforting.
Place one hand gently across your forehead.
Allow your palm to rest comfortably above your eyebrows.
Now place your other hand behind your head.
So it gently supports the base of your skull.
There is no pressure.
Chengyi Contact.
Almost as though your hands are quietly saying,
I am here with you.
Take another slow breath in.
And a slow breath out.
Notice the warmth of your hands.
Notice the gentle support they offer.
There is nothing to force.
Nothing to change.
Simply notice.
And as you continue breathing.
Imagine your inhale creating space throughout your body.
And imagine every exhale.
Inviting your muscles.
To soften.
Breathing in.
Creating space.
Breathing out.
Releasing tension.
And again,
Breathing in.
.
.
Gentle expansion.
And breathing out.
Gentle relaxation.
Allow your breathing to settle into a comfortable rhythm.
Inhaling to a count of four,
For example.
One.
To three for and exhaling.
To a count of six.
Six,
Bye.
Four,
Sorry.
Two.
One.
And again And again.
There is no perfect rhythm,
Only the rhythm that feels peaceful for you.
Imagine that with every breath you're sending fresh oxygen,
Warmth.
And calm throughout your entire body.
Your forehead begins to soften beneath your hand.
And you can always switch in between.
The muscles in your face relax.
Your neck begins to release.
Perhaps your shoulders.
Feel just a little heavier.
Imagine your exhale.
Flowing all the way down into your chest.
Your abdomen.
Your hip.
You're late.
All the way to your feet.
Any unnecessary tension simply melts away.
Now imagine your mind as a clear blue sky.
Sometimes anxious thoughts drift through like clouds.
Some clouds are light.
Some clouds are dark.
Some clouds move quickly and some linger.
Today,
You don't need to chase them away.
You don't need to hold onto them either.
Simply notice each thought.
And then watch it drift across your sky.
And then gently return your awareness to your breathing again.
Breathing in.
And out.
Your hands remain exactly where they are.
Steady,
Gentle.
And supportive.
As though they are holding space for both your mind and your heart.
Perhaps you've spent a long time carrying responsibilities.
Trying to stay strong.
Trying to solve every problem.
Trying to care for everyone else.
For these few moments.
You can simply rest.
You don't have to.
Have answers.
Today.
You don't have to know.
What comes next?
This moment is enough.
Continue breathing slowly.
As you inhale,
Imagine breathing in calm.
And as you exhale,
Imagine breathing out worry.
Again.
Breathing in peace.
And breathing out.
All the tension.
Breathing in hope.
And breathing out fear.
Letting it all go.
And then put your hands on your heart.
Breathing in safety.
And breathing out whatever no longer serves you.
Allow yourself to become aware of the gentle rhythm.
Of your heartbeat.
Can you feel it?
Your heart.
Has been faithfully beating.
Since before you were born.
Without asking.
For anything in return.
Take a moment to silently thank your body.
Thank your heart.
Thank your breath.
Thank your nervous system for doing its very best to protect you.
Sometimes anxiety isn't a sign that something is wrong with you.
Sometimes it's simply a sign that your nervous system has been working very hard for a very long time.
Today you're giving it permission to rest.
Quietly repeat these words if they resonate with you.
I am safe in this moment.
I allow myself to soften.
I don't have to carry everything alone.
I welcome peace into my body.
Each breath.
Brings me back to myself.
My mind can become quiet.
My body remembers balance.
Continue breathing deeply.
A quiet wave of relaxation is moving through your entire body.
Notice how your body feels now compared with a few minutes ago.
Perhaps your breathing is slower.
Perhaps your shoulders have softened.
Perhaps.
Your thoughts are a little quieter.
Or perhaps you've simply given yourself away.
Permission.
To pause.
Every one of those is valuable.
Healing rarely happens all at once.
It happens.
One calm breath.
One gentle moment,
One act of kindness toward yourself.
At a time.
Now slowly allow your breathing to return to its own natural rhythm,
If you haven't done so.
Take one final deep breath in.
And gently let it out.
And when you're ready,
Allow.
Yourself to come back.
Into the room.
End.
Let your hands comfortably rest.
In your lap.
Take a quiet moment.
To notice.
Notice your breathing.
Notice your heartbeat.
Notice the feeling of being supported by the chair or the floor beneath you.
Simply notice.
And carry this sense of calm with you into the rest of your day.
Remember that your breath is always with you.
Your hands are always with you.
In this gentle practice.
Is available whenever life begins to feel overwhelming.
You don't have to wait until you are completely exhausted.
Even a few quiet minutes or moments like this can become a beautiful gift you offer yourself.
Thank you for sharing this time with me today.
May you move through the rest of your day with greater ease.
And greater peace.
And a chanting reminder that no matter what life brings,
There's always a place of calm within you.
That you can return to.
Take one last slow breath.
Hmmmm.
.
.
And when you're ready.
.
.
Open your eyes.
Welcome.
Namaste.
See you soon!
