Welcome to your practice.
For this practice,
You might find yourself in a standing or seated position with your feet touching the ground.
Your eyes might be open or closed,
Whatever feels the most supportive to you at this time.
Pause and feel your feet planted firmly on the ground.
The shoulders are softly rolled back,
Chest slightly lifted,
Allowing the palms to open gently,
With the thumbs rotating outward.
Then taking a moment and inviting a full breath to come in through the nose.
And then as you gently sigh out loud and exhale,
Just softening through the forehead,
The corners of the eyes,
The nose,
And the jaw.
Then inviting another full breath to come in through the nose as you feel the ribcage expand.
Then again,
Softly sighing out loud as you slowly exhale,
Softening through the shoulders,
The chest,
The length of the arms.
One more breath in the same way,
In through the nose,
Feeling the diaphragm drop and the belly expand.
And again,
Softly sighing out loud,
Gently releasing into this posture and the sensation of your feet touching the ground.
Bringing your awareness now into the jaw,
Allowing the teeth to gently separate and the tongue to float softly inside the mouth.
Allowing your breath to find its natural rhythm,
Each breath soft and long,
Fluid,
Steady.
Feeling into the support of the earth beneath you and the embrace of the air around you.
The whole body is fully supported here.
As you bring your awareness back into the breath,
Resting at the center of the heart so that you're breathing in and out from the heart space.
Holding your awareness here in the center of the chest,
Gently offering these words.
May I give myself permission to lovingly and clearly say no to what does not support me.
May I take on only that which is in alignment and release the rest with love.
May I give myself permission to lovingly and clearly say no to what does not support me.
May I take on only that which is in alignment and release the rest with love.
May my heart be peaceful.
May my mind be clear.
May I give myself permission to lovingly and clearly say no to what does not support me.
May I take on only that which is in alignment and release the rest with love.
May my heart be peaceful.
May my mind be clear.
May I give myself permission to lovingly and clearly say no to that which does not support me.
May I take on only that which is in alignment and release the rest with love.
May my heart be peaceful.
May my mind be clear.
With each breath in,
These words settle into the spaciousness of your heart.
With each exhale,
Strengthening the energy of the boundary you wish to define.
Breathing in,
Clarity.
Breathing out,
Boundary.
Breathing in,
Clarity.
Breathing out,
Loving boundary.
As you begin to deepen the breath,
Feeling into the support of this boundary that you've established from a place of love for yourself and those around you.
Taking one more full breath in through the nose,
Exhale with the sigh.
Carrying the strength of this boundary with you as you gently invite a soft grin to form on the lips and gently blink open the eyes and move forward with your day.
