Welcome to your practice.
So taking a moment to establish a comfortable position,
Either seated or lying down.
Choosing what will be most supportive for your body or for the duration of the practice.
Making sure that you take any adjustments to your body or to any blankets or props that you have around you to increase your comfort.
And once you're there,
You might choose to close your eyes or find a soft gaze a few feet on the ground in front of you.
And then inviting a full breath to come in through the nose and then gently sighing out loud,
Softening through the forehead and the cheeks,
Even softening the tongue.
And then at the bottom of that exhale,
Allowing the next breath to come in through the nose taking in that breath and again,
Sighing out loud,
Softening through the shoulders,
The length of the arms,
Even the fingertips and taking in another full breath in through the nose in the same way and as slowly as you can sighing and exhaling,
Allowing the whole body to sink into the support that's beneath and behind you.
As your breath finds a natural rhythm,
Each breath flowing fluidly,
Easeful.
So you can check in with the face,
Softening around the corners of the eyes,
The corners of the lips,
Allowing the teeth to gently separate and gently rolling the shoulders backward as the palms open with the thumbs rotating outward.
Your breath is soft and long,
Fluid and steady,
The whole body fully supported.
You start to feel into the sense of you,
Your physical body,
Breath,
The space around the body,
Starting to sense into the space around the body,
Extending about two to three feet in all directions around you,
Above,
Below,
To the left and right,
In front and behind.
You might begin to visualize something like an egg-shaped container around you.
A soft sphere of light,
Just sensing and feeling and creating a space around you in a way that feels welcoming,
Comforting,
Perhaps even safe.
The space is yours,
It's defined by you.
And what feels good to you right now at this moment,
It's as close to the body or as far away as you would like it to be.
You might imagine this space as a soft light with a color and a clear edge,
A color that you associate with clarity,
With protection.
And noticing this clear edge of this color of light and noticing that you can draw it in close to you or you can expand it farther out and experimenting with this for a moment,
Moving the edges of your egg of light.
You might notice that you can send out whatever you want through this field of light,
Love,
Compassion,
Kindness,
Firmness,
Anything at all that you want to give,
You can release through this field.
You can also send out things that don't belong to you,
Feelings that were projected onto you,
Judgments,
Beliefs,
Expectations.
You can also control what comes in.
Only that which you allow can enter into this stream of light.
With each breath in,
You feel into the support of this circle of light.
With each breath out,
It becomes more vibrant,
The color and the edges more clear and defined.
There's the circle of light.
They're as close or as distant as feels right for you right now,
Knowing that you can adjust them at any time.
You're softening into the space inside your circle of light as you bring your awareness now into the center of the heart,
The center of your heart inside the center of your circle of light and gently offering these words.
May I give myself permission to lovingly and clearly say no.
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.
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 breath out,
These words settle into the spaciousness of your heart.
With each breath in,
These words settle into the spaciousness of your heart.
With each breath out,
These words settle into the spaciousness of your heart.
With each breath in,
These words settle into the spaciousness of your heart.
With each breath out,
These words settle into the spaciousness of your heart.
With each exhale,
They support the boundary of the field of light around you.
Breathing in,
Clarity.
Breathing out,
Boundary.
Breathing in,
Clarity.
Breathing out,
Loving boundary.
As you deepen the breath,
You might feel into the support of this boundary that you've established from a place of love for yourself and those around you.
You might sense into the truth that the setting of a boundary is an act of love for you and those around you.
Feeling into the support of the earth beneath you and the spaciousness around you.
The spaciousness provided by the boundary you've created.
Gently closing the fingers on the next inhale.
Gently expanding the fingers out long on the exhale.
Inhale,
Closing the fingers,
Gathering strength.
And exhale,
Opening the fingers,
Releasing expectations.
Continuing to breathe in this way,
Pulsating the fingers for a few moments as you continue to deepen the breath.
Feeling into the sphere of light around you one last time.
Noticing that it is always with you,
Always around you.
And that you can always connect with it to reestablish your boundaries.
Taking another full inhale through the nose and then softly exhaling with a long,
Steady sigh as you gently invite a soft grin to form on the lips.
A grin that says,
Yes.
A move forward with clarity.
Around my boundaries.
Gently blinking open the eyes and bringing your gaze and your gentle grin with you as you move clearly and confidently into your day with your boundaries clearly defined.
