Allow your eyes to gently close,
Receiving a deep breath in,
Settle into your body.
And as you exhale,
Settle your body into your seat.
Receiving a low belly breath in now,
Allow this breath to move,
You expanding the lungs and the diaphragm.
And as you exhale,
Remember that you also,
Another deep breath in,
And allow this breath to lengthen the spine,
Being anchored by surrendering all of today's worry,
Fear,
Expectation,
Exhaling and arriving right here and now.
Breathing now to breathe at your own pace,
Be present to your body's natural way of processing in this moment.
Notice the placement of the breath,
The length of the breath,
The depth or shallowness of the breath.
And as you breathe,
Also become aware of any tender spaces in the body.
Often we'll hold tension in the neck or shoulders,
In the feet,
We'll take the next couple of minutes here,
Just to be present to the breath and the body,
Finding the support of the breath to help nurture and nourish any spaces in the body that are longing for your attention.
And now present to the body and the breath,
Offer deep gratitude to the body for ways it holds you and supports you.
And also honor the earth and the breath for supporting the body with deep gratitude.
And now receiving a low belly breath in,
Breathe into your heart space.
Become present to all that is alive within you,
The light and the shadow,
The bright and the dull,
The rough and the smooth,
Witness it all,
Witness it all without judgment,
Remembering that each emotion is valid.
Minutes right here,
Just to connect to the heart,
The gateway to healing is allowing yourself to feel.
Stay here for the next two minutes,
Breathe and be present to your heart.
And now present to your heart space,
We offer sincere gratitude to the heart for holding us in each and every moment.
Now as we come to the end of another day,
Staying connected to your heart and conscious of the breath,
We're going to practice letting go of all the things that are not serving us,
Of all the things that can wait until tomorrow.
And it's a simple breathing exercise.
With each inhale,
You'll turn your awareness to an idea and as you exhale,
Visualize it dissolving.
So breathing in,
Focusing on an item you want to let go of,
And as you exhale,
Visualizing it dissolving,
Or if it's something that you want to tend to later in the week,
Visualize putting it on the shelf.
We'll stay right here for the next five minutes.
I'll hold space with the sounds of nature and the guitar as you breathe and.
.
.
One more,
Exhaling and letting it all go.
And now feeling relaxed,
Settled in your body,
We'll close this practice with a bit of metta loving kindness,
A short blessing for yourself and then for all beings everywhere.
Repeat the following phrases after me.
May I be happy.
May I be healthy in body,
Mind,
And spirit.
May I take care of myself wisely.
May I be safe and protected.
May I be peaceful and at ease.
And now I want you to envision all beings,
All of the souls in human form,
All the souls in the form of the other animals,
Land,
Air,
And sea,
All of the plant life,
Flora,
Fauna,
And fauna,
And holding all of existence in your heart as you repeat the following phrases after me.
May all beings be happy in body,
Mind,
And spirit.
May all beings take care of themselves wisely.
May all beings be safe and protected.
May all beings be peaceful and at ease.
And the last minute of our practice,
Resting in pure loving kindness,
The highest intentions of happiness,
Safety,
Security,
And peace for all beings.
The love and truth within me honors the love,
Light,
And truth within you.
Namaste.
