Welcome my name is Sandhya.
This track is a moment to come home to yourself for laying down the armor that you've carried all day.
Here you can breathe,
You can soften and you can remember that you are enough just as you are.
Notice your breath.
And the quiet rhythm of the breath.
In.
And out.
In.
Now we practice coherent breath.
There will be breathing in for the count of five.
And out for the count of five.
A gentle pattern that synchronizes your breath and your heartbeat.
So now breathe in for your nose.
Two.
Three.
Four.
Five.
And eight through the nose.
Two.
Three.
Four.
Five.
In.
Two.
Three.
Four.
Five.
And eight.
Two.
Three.
Four.
Five.
In.
And out.
And out.
Continuing at a similar pace.
Perhaps you can see if you can imagine the breath moving in.
And out through your heart center.
The center of the chest.
Expanding kindness as you inhale.
And softening with compassion as you exhale.
Each breath becomes a quiet conversation between the body and the mind.
In.
Two.
Three.
Four.
Five.
And out.
Two.
Three.
Four.
Five.
In.
Two.
Three.
Four.
Five.
And out.
Two.
Three.
Four.
Five.
In.
Two.
Three.
Four.
Five.
And out.
Two.
Three.
Four.
Five.
The nervous system listens and settles down.
Carrying this sense of coherence with you.
A gentle reminder that peace lives in your breath.
And in the steady rhythm of your heart.
Breath now at its usual pace.
And allow this breath to become like a soft wave.
Moving through you.
Each inhale whisper of life.
Each exhale a gentle release.
Softening with every breath.
Perhaps the body settles deeper down.
Into stillness.
Perhaps your mind begins to slow and drift.
Now bring your awareness to your feet.
Feel the left foot.
Notice any subtle sensations.
Warmth.
Coolness.
Or no sensations.
And now the right foot.
Allow both feet to grow heavy.
Feeling supported by the Mother Earth beneath you.
Left ankle.
Right ankle.
Left calf and shin.
Right calf and shin.
Left knee.
Right knee.
Allow your legs to be heavy.
The left thigh.
The right thigh.
Breath in.
And away.
Hips.
Pelvis.
Supported by the surface.
Beneath you.
Lower back.
Middle back.
Upper back.
Left side of the back.
Right side of the back.
Middle of the spine.
Mounting.
And winding.
Awareness to the chest.
Left side.
Right side.
And feel the slow rise and fall of the breath.
Awareness to the shoulders.
Left shoulder.
Right shoulder.
Allow them to drop.
Release.
And let go.
Left upper arm.
Right upper arm.
Left lower arm.
Right lower arm.
Left hand.
Right hand.
Fingers of the left hand.
Fingers of the right hand.
Traveling back up to your neck.
The throat.
The back of the neck.
The jaw.
Breath in.
And out,
Softening your jaw.
Left cheek.
Right cheek.
Left ear.
Right ear.
The space behind your eyes.
Your eyelids.
Forehead.
Back of the head.
The top of the head.
Whole of the body.
From the top of the head.
Down to the tips of the fingers.
Down to the tips of the toes.
Balance,
Support it,
And how it.
Feel waves of calm flowing.
Bring down the body to the feet.
On the inhale,
Wave of calm flowing up the body.
Exhaling down the body.
Inhaling up.
Exhaling down the body.
Like the soothing rhythm of a time.
Like the soothing rhythm of a time.
Waves of calm.
Flowing through you.
Body drifting deeper into rest.
As the breath slows.
The muscles soften.
Each exhale.
Releases anything that is not yours to carry.
Each inhale.
Brings in soft light.
Body heavy,
Resting.
Drifting deeper and deeper.
Each sound you hear helping you relax even more deeply.
And as you rest here,
Allow these affirmations to be felt within you.
I am learning to see myself with gentle eyes.
I give myself permission to rest without guilt.
Every breath I take is proof that I matter.
I release comparison and return to compassion.
I trust in the quiet strength within me.
I am here to love myself.
I am willing to let go of who I thought I should be.
I am willing to enter the adventure of who I really am.
I am willing to embrace the light of self-love.
So that I may see my inner beauty.
My original innocence.
And my genuine gifts.
As I discover these in myself.
I discover them in all.
Others.
Here I deserve to rest.
I am enough,
Even in stillness.
It is safe to rest.
I do not have to earn it.
I am loved for who I am.
Not for what I achieve.
I am learning to be kind to myself.
I allow gentleness to guide me.
I am worthy,
Just as I am.
My body deserves rest.
And my mind deserves peace.
Allow these words to sink softly beneath the surface of awareness.
You are worthy.
You are safe.
You are enough.
