Hello everyone,
Thank you so much for joining me today.
My name is Amy and I'm so honored and grateful to be your guide.
Take a moment now just to get yourself comfortable.
You can do this practice sitting up or lying down.
And if any thoughts or distractions arise,
That's okay.
It's completely natural and normal.
Just allow them to come,
Notice them without needing to judge or label.
And just simply return the attention back to the object of focus again and again.
Kind of like waves in the ocean,
They come,
They go,
No big deal.
And I will ring the sound of the sound bowl which will signify the beginning of our practice today.
Follow the sound and vibrations to their natural end.
So just taking a moment to free yourself of any thoughts from the day,
Worries,
Concerns,
Plans for later.
Just allowing them to gently drift away.
And just reminding yourself that it is safe to let it go just for now.
So let's begin to deepen the breath just for a few rounds.
So let's take a nice conscious deep breath in,
Filling up slowly,
Gently,
Mindfully.
And on the exhale,
Open the mouth to sigh it out.
Let it go.
And again,
Filling up,
Really noticing your belly,
Chest expands,
You take in this beautiful oxygen.
And sighing it out the mouth to relax,
Release,
And let go.
Just taking a few more deep breaths in and out on your own time,
Formulating your own rhythm while I am silent.
Let's take one more nice last deep breath in together,
Letting this be the biggest breath of the day.
So filling up,
Maybe with gratitude for this life giving oxygen that we have an unlimited supply of.
What a beautiful gift that is.
And exhaling is relax,
Release,
And let go.
Returning the breath to its natural rhythm,
Let's just begin to relax tension in the body in a very loving,
Non-judgmental way.
So noticing the top of the head,
Scanning for any sensations without needing to judge or attach any stories,
Bringing in this loving awareness to whatever is here for you in this moment.
Relaxing the forehead muscles,
Maybe softening the brow bone and that space in between the eyebrows.
Relaxing the eyes,
Softening the mouth,
Maybe releasing the tongue to the bottom of the mouth,
Maybe gently parting the lips.
Just letting everything go.
Breathing naturally.
Notice if you're clenching at the jaw and if you are just softly release the jaw.
Relaxing down the shoulders.
The arms and hands.
Softening the belly.
And then noticing the sit bones against whatever you are sitting or lying on today.
Surely feeling that pressure against your body.
Just noticing what it feels like to be fully held and supported in this way by the ground and the earth beneath us.
And then guiding our awareness down our legs,
Relaxing the knees in.
And the feet and toes.
Just getting your body one last time just to see if there's any residual tension and if there is,
Gently invite your body to relax.
You can even say to yourself gently,
Silently in your mind,
It's okay.
It's safe to let go.
Just for now,
I'd like you now to slowly guide your awareness to the natural rhythm of the breath.
Just for a few moments.
Feel the breath as it moves in and out of your body.
I invite you now just to place a hand over your heart,
Maybe the other hand over your belly if that feels good today.
Just take a moment to connect.
Feel your body breathing.
Feel your hands as they rise and fall with each inhale and exhale.
Maybe you can even feel your heart beating or just get a sense of your heart beating.
Sensing the heat created between your hand and your chest,
Your other hand and your belly.
I'd like you to affirm this with me either silently in your mind or out loud.
When you breathe in,
You can say,
In this moment,
And as you breathe out,
I am safe.
Breathing in,
In this moment,
Breathing out,
I am safe.
Just practicing that for a few breaths on your own.
I'd like you now just to think about a place where you feel really happy and peaceful,
Safe,
Free.
This could be a place from your memory or maybe a place you've seen in a picture or movie or maybe even a place you build entirely by your imagination.
This beautiful place is safe,
Peaceful,
Serene,
And sacred.
No one is here to disturb you.
Maybe you're seated in nature somewhere on a beach or maybe on top of a mountain in a meadow surrounded by flowers,
Nature,
Wildlife.
Maybe you're seated in your favorite chair in your favorite room.
So just for a moment,
Let's begin just to notice with our imagination what can we see around us in this beautiful place.
Noticing all the sights,
The colors,
The shapes,
The objects.
Noticing all the sounds that you can hear in this beautiful,
Safe place.
Maybe birds singing,
Wildlife.
Noticing all the smell,
Even if you just get a little glimpse.
Noticing what you can feel and touch in this place.
Maybe noticing the temperature that's perfect for you,
The different parts of your skin,
The ground beneath you supporting you.
So just take one more moment just to notice all the sights,
The smells,
Sounds,
What you can feel and touch in this beautiful,
Safe place.
Invite you just to repeat these words of loving kindness,
Compassion,
And care either silently or out loud that feels comfortable.
Or you can even choose another phrase that feels more comfortable and resonates with you more in this moment.
Just making sure to save these phrases gently and slowly with truly the intention of wishing ourselves well,
As if we would a dear loved one or a family member or a friend.
Just acknowledging that we can regard and talk to ourselves as our own best friend and loved one.
Understanding these phrases after me.
You can even place a hand on your heart if that feels good.
May I be happy.
May I feel love.
May I be healthy.
May I be peaceful.
May I live with ease.
May I be safe from inner and outer harm.
And may I love and accept myself exactly the way that I am.
So again,
You can repeat these phrases in whichever order that you choose.
And if any thoughts or emotions arise,
Just know that's completely natural and normal.
You can even just say to yourself,
It's okay.
However I'm feeling is okay.
Everything belongs.
May I be happy.
May I feel love.
May I be healthy.
May I be peaceful.
May I live with ease.
May I be safe from inner and outer harm.
And may I love and accept myself exactly the way that I am.
May I be happy.
May I feel love.
May I be healthy.
May I be peaceful.
May I live with ease.
May I be safe from inner and outer harm.
And may I love and accept myself exactly the way that I am.
And just beginning to remember your safe place,
Noticing all the sights,
The smells,
The sounds.
Just really enjoying this safe,
Beautiful place.
And I'll give you some time to practice these phrases on your own while I am silent.
Or if there's any well wishes you'd like to say to yourself in this time,
Please feel free.
Beginning to gently release the phrases.
Slowly coming back to your breath.
Feel your body breathing.
Just take a moment to give yourself a big hug.
Really take a moment to honor and thank yourself for taking this time for your own self-care,
Peace and love.
You could be doing anything in the world right now,
But you chose to show up for your inner peace and self-care.
It has a beautiful,
Big deal.
And slowly beginning to introduce some gentle movement to the body.
Maybe wiggling the fingers or the toes.
Maybe taking a great big stretch overhead.
Wiggling the shoulders back and forth.
Taking any form of gentle movement that feels really good in this moment.
Taking your time,
No rush.
Whenever you feel ready,
Beginning to open your eyes back up to the space.
Slowly gently.
Just taking a moment to notice your surroundings.
I will ring the sound of the sound bowl which will signify the end of our practice today.
Many blessings and much love,
My friends.
God bless you.
