Start by taking a big deep breath in through your nose,
Hold at the top in your own time.
Open your mouth,
Purse your lips,
And let it all the way out.
Another big deep breath in,
Hold,
Feel your lungs expand.
Open and let it out slow,
Steady and controlled,
Pushing out all the air.
Last one,
Take a big deep breath in,
Take an extra breath at the top,
Hold for an extra moment.
Open and let it all the way out,
Feeling your body melt into your seat.
Allow your breathing to return to its natural rhythm.
Find one place where you can anchor your mind on your breath,
A place where it's easy to follow your breath.
Maybe that's your chest rising and falling,
Maybe it's the cool air coming in and the warm air going out.
Maybe it's your belly rising and falling.
And hold your attention there.
Your mind will wander and get distracted by thoughts,
Sensations,
Urges.
When this happens,
Just notice and then gently escort your attention back to your breath.
Over and over and over.
And as you focus on your breath,
Just realize that you're here in the present moment.
You have nothing else to do,
To check,
No one else needs you right now.
You're dedicating these next few moments to healing and letting go.
Because you don't need to hold on to anything.
The best way out is through and that's allowing unpleasant,
Distressing thoughts,
Emotions,
Physical sensations to come in and go right back out.
To go out through you.
In order to do that,
We must open and allow them to go out as easily as they came through.
So bring your attention down to your toes.
For the next few moments,
Taking your time,
Scan from toe to head,
Just noting all the places in your body where you feel tension,
Distress,
Discomfort.
Doing your best not to get stuck in those places and judging them,
Just notice and move on until you get to the top of your head.
You're doing your best not to get stuck in those places and judging them,
Just notice and move on until you get to the top of your head.
And now in all those spaces in your body where you felt pain,
Tension,
Just coming back to the top of your head,
Just notice and move on until you get to the top of your head.
And now in all those spaces in your body where you felt pain,
Tension,
Discomfort,
Imagine there's ties holding you down in those spaces.
And now imagine cutting ties between you and those tense areas,
One by one,
Taking your time.
Letting go of the grip that the stress has on your physical body.
And now take a moment to go back through each of those spots.
And on your inhale,
You breathe light and letting go into those areas.
And on your inhale,
You breathe light into that area.
And on your exhale,
You breathe out,
Letting go.
And now on your inhale,
You breathe out,
Letting go.
Next,
Bring your attention to your mind,
Noticing all of the thoughts that are attached to those physical pains that you just let go.
All the worries,
All the judgments.
And imagine each one of them in their own balloon gathering above your head.
All the thoughts that do not serve you or your healing.
And once you have all your thought balloons floating above your head,
Imagine yourself cutting the ties to those balloons,
Letting them go,
Watching them drift off far,
Far away from you.
So far off in the distance.
Once all your balloons have vanished.
On your inhale,
Breathe light into your headspace.
And on your exhale,
Breathe out,
Letting go.
Allowing your mind to rest.
Inhale,
Breathing light into your mind.
Exhale,
Breathing out,
Letting go.
Now bring your attention to your emotions.
Noticing the unpleasant reactions to the pain and distress in your body.
And imagine giving those emotions a shape.
Noticing what kind of shape it is.
If it has a color.
A texture.
A movement.
And noticing where in your body the shape sits.
And then imagine inhaling the light into that shape,
Allowing it to penetrate and permeate the shape.
Resonating and vibrating in and around it.
Breaking up with a shape.
Maybe it's busting it into a thousand little pieces.
Maybe it's evaporating it.
The light slowly vanishes the shape.
Inhaling the light.
Exhale,
Letting go of the shape of the emotions.
Now taking a moment to realize all that you've let go.
All that does not serve you.
And noticing how your mind and your body feel now.
The source of your distress has not gone anywhere.
However,
The grip that it had on you has.
Pain is inevitable.
Suffering is a choice.
Taking a moment now to set the intention for the rest of your day.
To smile.
Breathe.
And go slowly.
Staying with your breath.
With your body.
With your mind.
Observing it moment to moment.
Open.
Curious.
Take another big deep breath in through your nose.
Hold at the top in your own time.
Open your mouth.
Purse your lips.
Take a big deep breath in.
Hold at the top for an extra moment.
Open and let it all the way out.
Letting go of all the last remaining pieces and fragments.
Allowing your breathing to return to its natural rhythm.
In this moment,
Allowing yourself to acknowledge and accept that you are whole.
And that you are enough.
How you are.
Take a few moments in this space.
Recording is coming to an end.
Taking all the time you need when you're done.
You can wiggle your toes and your fingers.
And slowly start to bring some life back into your body.
As you enter the room to go about your day slowly.
Namaste.
