Welcome to your practice.
Begin by finding a comfortable seated position where the spine is upright,
The shoulders are soft and drawn back,
Assuming what you might think of as a posture of dignity.
Just lifting the heart slightly,
Raising the chin,
And when you feel ready,
Gently closing the eyes and taking a full breath in through the nose and releasing the jaw and softly and slowly exhale out with a sigh,
Softening through the forehead,
The corners of the eyes,
The lips and the jaw.
And drawing in another inhale through the nose,
You might feel the ribcage begin to expand as you receive the breath.
Again,
Releasing the jaw and softly exhaling as you soften through the shoulders,
The length of the arms and the whole torso.
One more breath in the same way,
Breathing in through the nose,
Feeling the diaphragm drop and the belly expand with the breath and softly,
Slowly sighing out loud as the body sinks into the support that is beneath you.
Allowing the breath to find a natural rhythm,
Each breath flowing fluidly one after the other.
You might imagine the breath coming in through the crown of the head into the heart space and softly exhaling from the heart down to the base of the spine.
The next inhale drawing up from the base of the spine into the heart space,
Then exhaling heart space through the crown of the head.
Continuing to breathe in this way for a few moments with your awareness gathering into the center of the heart.
Awareness gathering at the center of the heart.
Breath is soft and long,
Fluid and steady.
Now with your awareness here in the center of the heart,
You might allow an intention for the day ahead to naturally emerge here.
Quality of being,
Do you want to carry forward through your day?
Feeling tone is calling to move through the body.
Sensing,
Imagining,
Connecting with the qualities of this intention.
You might visualize this forming as a seed,
A gentle seed of an intention within the center of the heart.
Each breath in,
The seed begins to crack open,
Blossom,
Nourishing your intention,
The energy of the breath,
Sensing and feeling the quality of this intention in the body.
Next exhale,
Allowing this intention to ride the wave of the breath as you exhale and release this intention out into the world.
Taking another full breath in through the nose and as you softly exhale here,
Tucking the chin to the chest,
Inviting a soft grin to form on the lips,
A grin that will welcome you and your intention into this day.
As you gently flutter open the eyes,
Continuing to hold the quality of being that this intention carries,
As you lift your gaze and begin your day.
