Welcome to your practice.
For this practice,
You might begin in a seated position.
The spine is straight,
Shoulders softly rolled back,
Chin gently tucked in toward the chest.
The lips and teeth are softly parted.
The hands are either resting in your lap or perhaps resting on the backs of the legs.
Palms face up,
The fingers naturally curled,
Finding ease in your hands and your posture so that you feel alert yet also at ease.
Your eyes might be open or closed,
Whatever feels most supportive to you at this time.
Then beginning to center into the body by taking a full breath in through the nose and then gently sighing and slowly exhaling,
Softening through all the muscles in the face,
Bringing particular attention to the corners of the eyes and the jaw.
Another full breath in through the nose as the chest expands to take in the breath.
And again,
Slowly exhale,
Sighing out loud as you do so,
Softening through the length of the arms and the whole upper body.
One last breath in the same way,
In through the nose,
Feeling the belly expand to take in the breath.
Again,
Sighing out loud as you soften through the hips and the whole lower body,
Allowing the whole body to sink into the support that is beneath you,
Allowing the breath to find a natural rhythm,
Each breath flowing fluidly.
The muscles in the face are soft,
The forehead is smooth,
The eyelids are soft,
The jaw is soft,
And the tongue is floating in the mouth as the teeth gently separate.
You might find yourself feeling into the support of the earth beneath you and the embrace of the air around you,
Just sensing that the whole body is fully supported.
As you begin to gather your awareness into the center of the chest at the heart,
You might imagine breathing in and out through the heart space,
Gently offering these words,
Ah,
This is a moment of strong emotion.
Others feel this way too.
I am not alone.
I am not my actions.
I am not what I produce.
I am enough,
Exactly as I am.
May I be kind to myself in this moment.
I can offer myself grace and kindness.
This is a moment of strong emotion.
Others feel this way too.
I'm not alone.
I am not my actions.
I am not what I produce.
I am enough,
Exactly as I am.
May I be kind to myself in this moment.
I can offer myself grace and kindness.
This is a moment of strong emotion.
Others feel this way too.
I'm not alone.
I am not my actions.
I am not what I produce.
I am enough,
Exactly as I am.
May I be kind to myself in this moment.
I can offer myself grace and kindness.
May I be kind to myself in this moment.
May I be kind to myself in this moment.
May I be kind to myself in this moment.
With each breath in,
These words settle into the spaciousness of your heart,
And with each exhale,
They soften any contraction and tension in the body.
Each breath in softens into the support of the space beneath and behind you.
Each breath out reinforces that right now,
At this moment,
You're okay.
Breathing in,
Spaciousness and support.
Breathing out,
All is well.
Breathing in,
Spaciousness and support.
Breathing out,
All is well.
Spaciousness and support,
All is well.
All is well.
All is well.
Gently beginning to deepen the breath,
Feeling into the support of this moment,
And trusting that right now,
You are okay.
You're okay.
Taking a full breath in through the nose,
Gently and slowly exhaling with a long,
Steady sigh as you tuck chin to chest,
Providing a soft grin to form on the lips,
A grin that says yes,
I am enough.
Exactly as I am in this moment.
Gently blinking your eyes open,
Returning your grin and your gaze to this day as you move forward,
Holding yourself in kindness and tenderness,
Knowing that you are enough.
