Welcome to today's mindfulness creative visualization breathing technique.
Taking a moment to sit down and get as comfortable as you need or perhaps even lying down.
Whatever is most comfortable for you.
Take a moment to acknowledge yourself for showing up for today's practice and make any final adjustments.
Closing down your eyes or softening your gaze,
Let's start by listening to the sounds that are furthest away.
See if you can listen to the sounds that are occurring right now that are furthest away from you in the present moment.
And as you're stretching your listening,
Know that what you're actually stretching is your awareness.
See if you can allow these sounds to behave as sonar helping you locate yourself in the here and the now.
Now inviting your awareness to listen to the sounds in your space,
Perhaps the room that you're in.
See if you can focus your awareness to listen to the sounds of my voice,
The gentle sounds of the music and any sounds that are occurring in your space.
The sounds outside still occur but bring into crisper focus the sounds in the space.
And from there,
Contracting your awareness further still as you go from listening to the sounds to listening to the sensation,
Sensation of breathing in the body.
See if you can feel the rise and the fall as you breathe in and breathe out.
Breathing in and breathing out.
Breathing in and breathing out.
Imagine that there's a pretty flower in front of you and even imagine what color the flower is and exactly what it looks like.
As you picture having this flower in front of you,
It's so pretty that you want to smell it.
Let yourself smell the flower and as you smell it,
Take a big breath in through your nose.
Now picture there is a cake full of birthday candles in front of you and you can feel that urge to blow out all the candles in one big blow.
You want to blow out all the birthday candles so breathe out through your mouth and imagine blowing out all of the candles.
Imagine that pretty flower again and you're going to take a big breath in through your nose so that you can smell the flower.
And now imagine the birthday cake and take a big breath out through your mouth blowing out all the candles.
Making sure you get to blow out all the candles.
This is today's exercise.
As you breathe in all the way,
Smell as much of the flower as you can.
And then as you breathe out through your mouth,
Blowing out all the candles.
Smell the flower and take a big breath in.
And this time when you blow the candles out,
You're going to blow them out as gently as possible.
Perhaps imagining that they're tiny little candles and you have to blow them out ever so carefully so that they don't fall over.
Just like that.
Smell the flower and blow out the candles as slowly as possible.
Smell the flower and blowing out the candles as slowly as possible.
One last time.
Smell the flower and blowing out all the candles as slowly as possible.
Breathing in and breathing out.
Breathing in and breathing out.
Gently bringing some light movement back into your hands,
Into your toes,
Gently wakening the body.
Perhaps even inviting a light stretch.
As you take a moment to acknowledge yourself for showing up for today's practice.
And your own time gently opening your eyes and returning to the day,
Energized and revitalized.
