Arriving in your body,
Arriving to the breath.
Let your attention settle on your breath,
A steady in and out rhythm,
Like the ebb and flow of tides.
Take a deep breath in and slowly exhale.
Feel the sensation of the breath entering and leaving your body.
Begin to soften into this natural flow,
Allowing your body and mind to relax with each breath.
Feel the shoulders fall even more heavily away from the ears.
Feel the belly expand and retract every breath cycle,
And the chest to rise and fall with every inhale and every exhale.
I will guide you through three rounds of the 4-7-8 breathing technique to help you settle in to the present moment.
On this next exhale,
Empty breath out completely,
And inhale through the nose for a count of four,
Three,
Two,
One.
Hold the breath in,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Empty breath out through the mouth,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale,
Four,
Three,
Two,
One.
Hold the breath in,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale through the mouth,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Last round.
Inhale through the nose,
Four,
Three,
Two,
One.
Hold the breath in,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Empty breath out through the mouth,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
And one.
Go back to a natural,
Rhythmic,
Relaxed way of breathing.
Continue to soften into a more natural flow.
Steady in and slow out.
Breathing in,
Feel yourself breathing in.
Breathing out,
Feel yourself breathing out.
Now bring to mind a relationship in your life.
Let this relationship sit gently in your awareness,
Without judgment,
Without attachment.
Simply notice how this relationship feels in your heart.
As you hold this relationship in your awareness,
Start to reflect on the flow of it,
The natural shifts and changes that occur,
The rhythm,
The ebb and flow.
Relationships much like rivers,
Much like the ocean and the tides.
They are ever-changing,
Moving through calm waters and moments of turbulence.
Begin to notice any thoughts or feelings that arise as you reflect on this.
Is there any resistance?
Any attachment to control?
Slowly observe without judgment.
Know that it's normal to want certainty,
To want to control.
But know that there is great freedom in letting go and trusting the flow.
As you breathe,
Imagine releasing any desire to control or direct the course of this relationship.
With each exhale,
Soften the grip of control.
And with each inhale,
Invite in trust,
Trust in the process and the natural flow of things.
Now picture a river flowing steadily,
Winding its way through different landscapes.
Some parts of the river are smooth and calm,
While other areas may be more rapid and unpredictable.
Notice how the river doesn't resist the obstacles it encounters.
It doesn't fight the rocks or try to change direction forcefully.
Instead,
It flows,
Adapting to the terrain with ease and grace.
See this river as a symbol of your relationship.
Allow it to remind you that relationships,
Like rivers,
Are dynamic.
There are times of ease and times of challenge,
And both are part of the natural flow.
Visualize yourself floating in this river,
Trusting its current.
Feel the water gently supporting you as you float along.
No need to paddle or strain against the current.
Simply allow yourself to be carried,
Trusting that the river knows the way,
Even if you can't see what's ahead.
Feel the peace that comes from releasing control,
From surrendering to the flow.
As you float in this river of trust,
Begin to reflect on how this trust can apply to your relationship.
Where can you release control or the need to know every outcome?
Where can you flow more effortlessly,
Allowing the natural course to unfold?
This relationship has its own rhythm,
Its own timing.
Trust that the growth and development of this connection will happen at the right pace.
You may find areas of the relationship where you've been holding on too tightly,
Trying to force outcomes.
As you notice these areas,
Soften.
Breathe deeply into those spaces,
Allowing trust to replace any tension or fear.
Allow yourself a few deep and spacious breaths.
As you begin to bring awareness back to your body,
Feel the breath moving through you,
Grounding you in the present moment.
As you breathe,
Silently offer yourself this affirmation.
I trust the flow of this relationship.
I trust the process.
I release the need to control,
And I surrender to what is.
Feel the peace and freedom that comes from trusting the process.
Take a moment to honor yourself for this practice,
For your willingness to let go and trust.
With a big inhale,
Sweep your arms overhead,
Palms meet,
And gently bring your hands to heart center to close our practice today.
Thank you for allowing me to guide you.
Go with peace,
Go with ease,
And be well.
Namaste.
