Welcome to your practice.
So taking a comfortable position,
Seated if possible,
Yet honoring your body.
If it really wants to lie down,
Then please choose to lie down.
And you might place something beneath the knees or beneath the head for a little added support.
If you're seated,
So allowing your spine to stay long and straight,
Shoulders easily relaxed,
Chin soft and gently close the eyes.
And then taking a full steady breath in through the nose and softly open the mouth and exhale slowly,
Softening through the forehead,
Eyes,
Jaw and tongue.
Allowing the next inhale to flow in easily in through the nose,
Opening the mouth and sighing out loud one more time,
Softening through the shoulders,
The length of the arms,
Whole upper body.
Then allow it to begin to flow in an easeful,
Natural rhythm.
With each exhale,
You might sense the body sinking a little further into the support beneath and behind you.
And with each inhale,
You might feel the body softly filling with breath,
Noticing this gentle fluid exchange in breath,
Out breath.
You might even place one hand on the heart,
One hand on the belly and noticing how the breath moves with each inhale and each exhale.
The belly rising softly on the in breath,
Gently releasing on the out breath.
The chest is still and gently scanning the body from head to toe and toe to head.
Just noticing if there are any parts of the body that are calling for your attention,
Any areas of contraction or discomfort,
Just allowing the breath to travel into these places,
Welcome and greeting them all.
And scanning the body again,
Head to toe and toe to head,
Noticing if there are any emotions that are strong and present with you today.
And simply noticing that.
You might say,
Ah,
Hello,
Emotion.
Thank you for letting me know that you're here.
I see you.
It's okay that you're here and softly sigh and exhale.
Now gently visualizing a circle forming around the body,
Soft golden sphere in an egg-like shape in all directions around the body and trace this golden sphere three times in your mind's eye,
Sensing or seeing it clearly,
Soft and strong,
Clear and bright.
You might set the intention here that nothing from the outside can come in through this gentle protective boundary.
Nothing from the outside can come in through this gentle protective boundary.
Now bringing awareness to the very top of the head,
Simply softening the top of the head,
The forehead,
The outer corners of the eyes,
The inner corners of the eyes,
And both eyelids,
Softening through the temples,
The cheeks,
The sides of the nose,
Both lips,
The jaw,
And the tongue,
Softening through the neck,
Shoulders,
Upper arms,
Elbows,
Wrists,
Palms of the hands,
Backs of the hands,
And all 10 fingers.
Soften,
Softening through the front of the body and the back of the body,
The shoulder blades,
Mid-back,
Softening through the abdomen,
Both hips,
Buttocks,
Upper legs,
Knees,
Shins and calves,
Tops of the feet,
Bottoms of the feet,
And all 10 toes softening.
You're sensing the whole body,
The whole body together,
Soft and supported,
Held within a sphere of golden light.
Now bringing awareness to the breath.
Inhale,
Steady count of four,
And exhale that same steady count of four.
Continuing to breathe in this way,
Matching the length of the inhale,
And the diaphragm gently rise on the inhale,
Soften,
Release on the exhale.
On the next inhale,
Imagine the breath traveling in through the left nostril to the center of the forehead.
Exhale from the center of the forehead out of the right nostril.
Inhale,
Right nostril to the center of the forehead.
Exhale,
Center of the forehead through the left nostril.
Continuing to breathe in this way,
Alternating the flow of the breath from the left to the right,
Or right to the left.
The breath is soft,
Fluid,
Easeful,
As it alternates one side and then the next.
Next time the breath exits through the left side of the nose,
Inhale through both nostrils to the center of the forehead.
Exhale through both nostrils down to the base of the spine.
Inhale,
Spine to center of forehead.
Exhale,
Center of forehead to the base of the spine.
And as you continue to breathe in this way,
Visualizing the breath traveling through the center of the heart,
The heart space,
To rest in the center of the heart with your awareness resting at the center of the heart,
Gently joining the center fingertip to the thumb,
The rest of the fingers to be relaxed and at ease.
Breath is flowing effortlessly in its own natural rhythm while the center fingertip and thumbs of each hand are gently joined.
Awareness is resting in the heart.
You might sense,
Feel your own presence here in your heart,
Sensing yourself here in the heart as you gently call your name to yourself.
Echo these words.
It's like this.
I'm here for you.
I'm here to take care of you.
All is well.
Calling your name right now.
It's like this.
And all is well.
I'm here for you.
Learning to take care of you.
All is well.
Calling your name right now.
It's like this.
All is well.
I'm here for you.
I'm learning to take care of you.
I love you.
Calling your name right now.
It's like this.
And all is well.
I'm here for you.
I'm learning to take care of you.
Love you.
All is well.
Calling your name.
I'm here for you.
Learning to take care of you.
Love you.
All is well.
All is well.
And all is welcome.
Resting awareness in the heart space and feeling the vibration of these words.
Body held and supported.
Enveloped in a golden sphere.
All is well.
Letting the breath deepen.
As you become aware of the points of contact between the body and the support beneath or behind you.
Beginning to envision the space around the body.
Golden sphere.
Space outside the sphere.
Might gently draw all fingers closed into a tight fist.
And as you exhale,
Opening the fingers out wide.
And continuing to engage in the soft movement.
Gathering the fingers in on the inhale.
Opening on the exhale.
Releasing that movement.
Might feel welcome in the body to reach the arms up long overhead into a long stretch.
Feeling the length in the body.
And exhale,
Softly releasing the arms back to your sides.
Gently interlacing your fingers in your lap.
And taking a full breath in through the nose and then again exhale the nice big sigh as you tuck your chin to the chest and pause here for a moment.
Allowing space for this transition.
You invite a soft grin to form on you.
A gentle grin that says,
Yes,
Right now it's like this.
And gently fluttering the eyes open.
And taking a moment to simply come back into the space.
Into your day,
Into this moment.
Know that this golden sphere of light that you have held yourself within is always here for you.
You can carry this with you and reconnect to that energy at any time.
