Welcome.
Come into a comfortable position,
Whether that's seated or fully reclined.
Close your eyes.
And take a moment to do a body scan.
A mental scan.
Notice any areas that might be holding extra tension.
Maybe any areas that feel really good.
Bring your awareness to the top of your head.
And just imagine any tension releasing down.
Melting to your shoulders and they relax to the earth.
Releasing your rib cage.
Your hips.
Feel your sits bones supported by the earth.
Your ankles release.
Your feet relax.
And from the top of your head to the tips of your toes,
Relax.
Moving into box breathing,
Exhale everything out.
Slow inhale,
One,
Two.
3,
4,
Hold it.
1,
2,
3,
4,
Exhale,
4,
3,
2,
1,
Hold it out.
1,
2,
3,
4.
Inhale 1 2 3 4.
Hold it in.
Three four exhale four three two one hold it two,
Three,
Four.
Inhale,
One,
Two,
Three,
Four.
Hold it in.
Exhale 4,
3,
2,
1.
Hold it out.
Inhale.
Hold that inhale.
Exhale Hold it out.
And move into subtle breathing,
In through the nose,
Out through the nose.
Awareness on your breath.
And let it go.
Bring your attention to the middle of your chest at that heart center.
Imagine a glowing warm light here.
And with each inhale,
The light grows bigger and stronger.
And with each exhale,
It radiates through your body.
Inhaling growing bright.
Exhale,
Watch it spread down your arms to your fingertips.
Down your torso to your legs,
Up the top of your head.
Just imagine yourself filled with this bright healing light.
Imagine it expanding past your body.
Imagine it continuing to expand with each inhale,
That light grows bright.
Exhale,
Expanding past yourself.
Inhale,
Draw that loving kindness,
That healing light from the earth,
From the oceans,
From the heavens.
Exhale,
Imagine your light expanding.
And you just be.
And bringing your awareness back to your physical body.
Scanning it one more time,
Just noticing if there's any differences from when we begin.
Thank you for taking this time for yourself today.
Namaste.
