Find ease and comfort in your body.
Taking these first few moments to gather yourself,
To find grounding,
To find your center.
Allow your eyelids to fall heavy if they haven't already.
Soften the back of the eyes.
Soften the point between your eyebrows.
Root down through your seat.
Soften your belly.
Soften your ribcage.
Feel into the full length of your spine,
Shoulders falling heavily away from your ears.
Feel the back of the neck long and tall.
And feel as if you are reaching through the crown of your head.
Observe the quality of your being.
Is there anything that is drawing your awareness in this moment?
Any particular sensation of tightness or tension or maybe even pain?
What do you need in this moment so that you feel fully supported in your practice today?
I invite you to take these next few moments to begin to look inward,
Inward to your own inner strength,
To your own inner resources,
Inward to your own goodness,
That place inside of yourself where you can feel at home.
On the exhale,
Breathe out slowly and intentionally,
Releasing any tension or obstacles that might get in the way of your practice today.
Slowly allow your breath to be natural,
Be unencumbered,
To be free.
The intention of our practice today is to tap into our own ability to be compassionate towards ourself,
To help us arrive in our practice.
I would like to guide us through three rounds of box breathing.
So as you are ready on this exhale,
I invite you to empty out completely and take an inhale for a count of 4,
3,
2,
1,
Hold,
4,
3,
2,
1,
Exhale,
4,
3,
2,
1,
Hold,
4,
3,
2,
1,
Inhale,
4,
3,
2,
1,
Hold,
4,
3,
2,
1,
Exhale,
4,
3,
2,
1,
Hold,
4,
3,
2,
1,
Hold,
4,
3,
2,
1,
Last round,
Inhale,
4,
3,
2,
1,
Hold,
4,
3,
2,
1,
Exhale,
4,
3,
2,
1,
Hold,
4,
3,
2,
1,
Find a neutral breath,
A soft breath in and out,
Watch the breath pull in as you inhale and watch it empty back out as you exhale,
Imagine your lungs expand on the inhale and watch it compress as you exhale,
Rest your attention on the breath so that you're not pulled into another's world,
That you are able to sit inside yourself and recognize your own intrinsic value,
All of the qualities and traits that make you unique,
That make you who you are,
That sets you apart from the others,
Our practice today is to become intimate,
To foster curiosity about the things that make us who we are,
Breathing in,
Feel yourself breathing in,
Breathing out,
Feel yourself breathing out,
I invite you on a journey,
You begin at the top of a staircase with 10 steps,
You feel completely safe and at ease,
As you begin your descent down to a peaceful place,
I will count down from 10 on each step and as you go,
You will feel more relaxed on every step,
10,
9,
Becoming more and more relaxed,
8,
7,
6,
You feel trusting of yourself and your process,
4,
3,
Going even deeper now,
2,
You are in a safe and comfortable and peaceful place,
This place is where your heart,
Mind and soul connect fully with one another,
Feel how wonderful this place is,
Become aware of the things you see,
The sounds that you hear,
Perhaps there are even some lovely smells,
Or sensations in this wonderful peaceful and beautiful place,
You feel opened up to love and to learning about yourself here,
You are completely safe,
Where you see your higher self,
They invite you to sit face to face,
You close your eyes and they tell you,
You are a good person,
You do what is right for yourself and for others,
You are true and honest,
You are brave and take good care of yourself,
You accept yourself and others without judgement,
You smile and laugh and enjoy life,
You are a good person,
You hold their hands and say,
I am a good person,
I do what is right for myself and for others,
I am true and honest,
I am brave and take good care of myself,
I accept myself and others without judgement,
I smile and laugh and enjoy my life,
I am a good person,
As you open your eyes you realize that your higher self is no longer sitting in front of you,
But is dwelling inside of you,
You are your higher self,
And you have been all along,
You come upon another spiral staircase,
At the top of which is the present world,
I will count to ten on each step,
And on ten you will feel yourself become more present,
1,
2,
3,
Allow any scenes or emotions to fade into the background,
4,
5,
6,
7,
8,
9,
10,
11,
12,
13,
14,
15,
16,
17,
18,
19,
20,
21,
22,
23,
24,
25,
26,
27,
28,
29,
30,
31,
32,
33,
34,
35,
36,
37,
38,
39,
40,
41,
42,
43,
44,
45,
46,
47,
48,
49,
50,
51,
52,
53,
54,
55,
56,
57,
58,
59,
60,
60,
61,
62,
63,
64,
65,
66,
67,
67,
68,
69,
70,
71,
72,
73,
74,
75,
76,
77,
78,
79,
80,
81,
82,
83,
84,
85,
86,
87,
88,
99,
100,
Begin to reawaken by making gentle movements,
Crossing your arms in front of your chest,
Give yourself a big hug.
And on your next inhale,
Sweep your arms overhead,
Palms meet in prayer.
And exhale,
Floating your thumbs down to your heart center to close our practice today.
Thank you for allowing me to guide you in your practice,
It is my honor in doing so.
Namaste.
