Hi and welcome.
If you've been holding yourself lately,
I invite you to breathe.
Right here,
Right now,
You have permission to begin again.
Take a deep inhale through your nose and exhale slowly through the mouth.
Let your shoulders fall away from your ears and let your stomach soften.
Let yourself be held by the surface beneath you.
Nothing about this moment demands perfection,
Just presence.
Now,
Let's clear the emotional heat in the body with Shitali breath.
If you're able,
I invite you to curl your tongue and if not,
Gently round your lips to create a small,
Cool opening.
Then we're going to inhale through the opening.
Feel the breath soothe your throat,
Your chest,
Your heart.
Then we're going to exhale through the nose.
I'm going to use a few moments of silence for you to do a few rounds at your own pace,
Cooling,
Clearing,
And then resetting.
Again,
If you can curl your tongue,
You can curl or gently round your lips and then inhale through that opening and then exhale through the nose.
Just one more breath here.
Now,
Imagine yourself standing at the edge of a forest clearing.
The ground feels solid beneath you.
The air feels fresh and everything around you whispers,
Start again.
As you step forward,
Notice how the old pressure falls off your shoulders.
Expect to feel the old pressure fall on your shoulders.
The expectations slide away,
The criticism,
The guilt,
The should-haves.
They drop behind you like old leaves.
You do not need to carry what was.
Pause in the center of the clearing.
Place a hand on your chest or your belly wherever your emotions live today.
Take a deep breath under your hand.
Feel your body choose a new beginning.
I invite you to repeat after me.
I am allowed to begin again.
Resetting isn't failure,
It's leadership.
I release what was.
I choose what comes next.
Let that settle into your nervous system.
Let it rewrite the old story.
Take one more breath in and a slow,
Steady breath out.
As you leave this meditation,
I invite you to remember you never lose progress by resting.
You return to your path with more clarity.
You can begin again as many times as you need.
When you're ready,
If your eyes are closed,
I invite you to gently open them.
I appreciate you spending time with me today.
Have a beautiful day.
