Finding a comfortable position,
Seated,
Sitting upright,
Lying down,
Wherever you are,
Noticing your breath.
Notice the sounds around you,
The sounds within you.
With your eyes open,
With a soft gaze,
Or closed,
With your eyelids resting.
Noticing your chest rise and fall with each breath.
Noticing your stomach,
Breath entering and exiting as your stomach rises and falls.
As you study your breath,
Just checking here,
Quieting the mind,
Outside distractions.
Breathing here.
As you study your breath,
Bring your awareness to the muscles in your forehead and temple areas.
Breathing here.
On your next inhale,
Deepen your breath.
Noticing where the expanse occurs in your chest,
In your stomach,
Both.
As you find the rhythm of your breath,
A shorter inhaling and a longer exhale to calm,
To relax,
To center you.
Helps with reducing anxious thoughts,
Feelings,
And flightiness.
A longer inhale and a shorter exhale to rejuvenate,
Energize,
And boost your mood if feeling low,
Tired,
Or sad.
Or finding symmetry of both inhale and exhale.
As you find your breath,
Notice the impact it has as you breathe deeply.
As we connect our breath to our body,
Bringing awareness to the temples,
And with the exhale,
Releasing the tension there.
As we begin our body scan and visualization,
Being aware of the breath and its impact.
Imagine a bright light right above your head.
This beam represents your highest dreams of yourself,
How you want to feel about yourself and within yourself.
How you would handle difficult situations and events outside of your control.
This bright light is your idealized version of you.
It is so ideal that you may not be able to even visualize it fully.
So it is represented as this beam hovering above your head.
Your forehead,
Your temple relaxes.
You smile inwardly,
And maybe outwardly too.
And hold this moment,
Breathing here.
As you bring our awareness down to our throat,
Our throat is where we may be holding obstacles,
Stifling your voice.
Sometimes it's tight here,
Dry.
As you bring awareness to your throat,
Relax the muscles here,
Visualizing the clearing of your throat,
Removing of obstacles.
Identify them as you exhale,
Imagining your throat whitening,
Tongue floating in your mouth,
Not attached or stuck to any point in your mouth.
Free,
Floating without obstruction.
Replace these obstacles with a reflection of that bright light above your head.
Remembering this bright light holds your dream,
Your idealized you.
You smile inwardly,
And maybe outwardly too.
Moving our scan to our chest area,
Feeling the expanse,
Feeling the breathing in the back of our body,
Feeling movement in our chest,
In our shoulder blades,
As we take deep breaths.
Here lies our strength,
Our fortitude,
Our heart,
And where our breath originates.
Breathing here,
Inhaling,
Exhaling.
As we continue focusing our breath,
Focusing on the expanse of our hearts,
Of our chest,
Noticing the sounds around us,
Within us.
As that golden light follows and expands from the crown of our heads to our throats,
Into our chests,
Expanding here,
So does our idealized self,
The remover of all obstacles.
It is within us.
It is here.
