Have a system calm.
If you've been feeling stressed,
Overwhelmed or caught in a swirl of thoughts,
This practice may offer you a gentle reset.
You'll be guided through affirmations and invited to observe thoughts with compassion.
From there,
We move into a heart-centered breathing practice.
In the background,
We'll be soothing eight hertz binaural beats,
Which are designed to calm the nervous system.
Allow yourself to be exactly as you are in this moment and find yourself a comfortable place to rest.
Bring your right hand and gently close your right nostril.
We'll begin by breathing slowly through the left nostril only.
If it feels comfortable,
Follow my pace.
And if your body prefers its own rhythm,
You can let it guide you instead.
Closing your right nostril,
Inhale the left,
Exhale left.
Inhaling,
Exhaling.
Inhaling,
Exhaling.
This is a feminine lunar sign.
Very soothing,
Soft and nurturing.
Breathing in and out.
In,
Breathing in and out.
Now allowing the breath to return to its usual pace.
Relaxing the hand.
You can either now breathe in both nostrils,
Out both,
Or following me.
Inhaling through the left,
Exhaling through the right.
Inhale right,
Exhale left.
Inhale left,
Exhale right.
Then allow your hand to release down.
Feeling the weight of the body,
Allowing the arms to rest,
Allowing the legs to feel heavy and relaxed.
Whole body resting.
It's perfectly natural for your mind to wander,
For thoughts to arise.
The mind likes to be in control.
As often,
As often.
That's what it's always done.
Now's your chance to train the mind.
As the mind wanders,
Bringing the awareness to your breath.
Mentally saying inhale and exhale.
When you train your mind,
You're able to have a calmer state of mind.
No longer resisting.
No longer pushing the thoughts away.
Allowing them to be.
And bring the awareness to your breath in,
To your breath out.
And as you tune your awareness to your breathing,
It helps to ease circular thoughts.
Breathing in,
Breathing out,
Breathing in,
Breathing out.
It is time for you to rest.
To take your mind away from doing and into being.
Mentally say to yourself,
Thoughts are only thoughts.
When thoughts arise,
I take a conscious breath in and I allow the thoughts to pass by like clouds in a summer sky.
When thoughts swirl in my mind,
I have compassion.
I have compassion.
I acknowledge them knowing they are simply thoughts.
Thoughts that come and go.
I allow my thoughts to flow.
I witness my thoughts and let them flow.
Stopping thoughts isn't my goal.
Instead,
I observe them arriving and leaving.
I am patient with myself.
As I watch my thoughts,
I am kind to myself as I train my mind.
Breathing in,
Breathing out.
Imagine you are breathing into your heart center,
At the center of the chest.
Breathing into the heart,
Allowing that heart energy as you breathe out to travel down the body,
Down to the legs and the toes.
Into the heart,
Down to the toes.
Into the heart,
And down to the toes.
Resting in your own being.
No trying.
Just breathing.
Releasing any worry,
Confusion,
Stress.
Letting it go.
Breathing in,
Breathing in into the heart and out down the arms,
To the hands,
Fingers,
And thumbs.
Into the heart,
And down the arms,
To the fingers,
And thumbs.
Breath soft,
Soft,
Flowing.
And with each breath,
Your heart opens a little bit more.
Resting in love,
Softening your body,
Breathing in,
And breathing out.
Breathing in,
And breathing out.
Breathing in,
And breathing out.
And a hot breath in,
And a breathing out.
Allow that hot energy to travel up the neck to the head,
Through all the twists and turns of the mind.
Cleansing and purifying your mind.
Breath in,
And away.
This heart energy has traveled to every cell in your body.
It's like taking a bath in this heart.
Energy.
Like a cloak loving you,
Holding you.
All is well.
Imagine your clothes are covered with kindness.
Fully experiencing this moment.
This heart energy illuminating your consciousness.
Taking away anything that no longer serves you.
Breathing in,
You are here to love and accept yourself just as you are.
You are a child of divine light.
My heart glows shines and meets your glowing heart.
Allow any judgments to yourself or to others to be released.
You are a human being.
You do not need to be perfect.
