Welcome,
I'm Melanie Roski from Ahana and will be your guide.
Take a comfortable position,
Either laying down or seated.
If you feel safe to do so,
Allow your eyes to close or soften your gaze.
Begin by taking a slow,
Deep breath in and a long exhale out.
As you exhale,
Let your shoulders drop and your jaw soften.
Let your body start to melt into stillness,
As though gently held and supported by gravity.
Give yourself permission to pause and arrive fully into this moment of calm.
Place one hand over your heart at the centre of your chest.
Take a deep inhale through your nose and then exhale through your mouth,
As if blowing out a candle.
Continue with slow,
Nourishing breaths,
Out through softly parted lips.
With each breath,
Feel the gentle rise and fall beneath your hand.
Imagine your breath flowing in and out of your heart area,
Breathing a little slower and deeper than usual.
Each slow exhale is a signal to your nervous system that it's ok to relax,
You are safe.
Allow any tension to drain from your body with every out breath.
Exhaling,
Imagine stress flowing out and away.
Feel your body begin to shift from busy to calm.
From fight or flight into rest and relax mode.
Now gently shift all your attention to the area of your heart.
The warm space beneath your hand.
Perhaps you sense your heartbeat or a soft warmth in your chest.
Envision each inhale drawing air directly into your heart and each exhale releasing from your heart.
You might even picture a soft light glowing in your chest,
Growing a bit brighter with each breath.
In a steady,
Soothing flow.
If thoughts wander,
Just notice them and gently return your focus to the heart and breath.
Inviting your mind to settle into the heart's embrace.
As you continue heart focused breathing,
Invite positive,
Regenerative feelings.
Recall something or someone you're grateful for.
It could be a loved one's smile,
A pet's warmth or a moment in nature that brought you joy.
You might remember a simple success from today or a kind gesture that made you feel appreciated.
Focus on the feeling this memory brings.
Allow yourself to feel the gratitude or love or ease in your chest.
Let it spread warmly under your hand.
Imagine breathing in that feeling of gratitude as if drawing in a cup.
On each exhale,
Send that warm feeling outward.
Letting it flow through your body and even above you.
As if the warmth in your heart is gently radiating upward to your mind and all around you.
Creating a sense of harmony inside.
Stay with this heart breath and warm feeling for a few more breaths.
Notice how your chest feels softer and more open.
How your whole body resonates with a quiet calm.
Tune into your body and mind right now.
You've given yourself a few minutes to center.
And in doing so,
You've naturally relieved some stress and anxiety in your system.
Even a short practice like this sends a powerful message of safety and care to your body.
Replacing tension with ease.
By bringing your heart and mind into alignment.
Your emotional state feels more balanced.
And your thoughts clearer and more positive.
Slowly begin to refocus on your surroundings.
You may wiggle your fingers and toes.
Gently rolling your shoulders.
If your eyes were closed as you return to your day.
Thank yourself for taking this time to care for your well-being.
Moving forward,
Know that you can return to this heart focused breathing at any moment.
A few mindful breaths and heartfelt feelings to help you re-anchor in calm,
Clarity and inner strength.
Thank you.
