So when you are ready,
You can just come to the middle of your space,
Either seated or lying down.
If you are seated,
Sitting up nice and tall,
Allowing the shoulders to drop away from the ears,
Allow the head to rest on top of the spine.
If you are lying down,
Allowing the body to take up as much space as you need.
So really spreading the legs,
Spreading the arms,
Turning the palms to face upwards in a gesture of surrender.
And then we gently take a moment to direct our attention towards our breath,
Noticing every inhale,
Noticing every exhale,
Really connecting with that breath,
The vital life force,
Your energy center.
Notice how the breath moves through the nostrils,
Down the throat,
Into the lungs,
Expanding the chest and the belly.
And with every exhale,
Allow the belly to deflate,
Chest gently falls back,
Out the lungs,
Up the throat,
And out the nostrils.
Noticing the cycle of the breath,
A constant ebb and flow,
The cycle of moving in and out,
Of moving past and through.
Notice this transformation of the breath and how it flows freely.
At no point is there any resistance to this change in the breath,
Of this transformation,
Simply just moving moment to moment.
Ultimately we know this is how any cycle of transformation happens.
There's no start or end point of the cycle.
It is therefore called a cycle for a reason,
As it is always changing,
Always flowing.
This change is inevitable.
When we find ourselves in these moments,
In these phases of transformation,
It can be so easy to hold on,
To attach,
To grip,
To the past or our idea of what it should look like or should be.
We attach ourselves to these narratives and stories that just don't serve us.
So I invite you now to simply let go,
To loosen the grip,
To welcome in this change and allow the change to embrace you as you move through this cycle of transformation together.
We all have this inner wisdom,
Inner safety and sometimes through these cycles of transformation,
Fear can get the better of us.
The fear of the unknown or rather the fear of letting go of the known.
But know this,
There's so much beauty beyond what we know now.
There's so much to learn,
There's so much possibility,
So much growth and when you take that step toward the cycle of transformation and you release this moment and allow yourself to move into the next,
Embrace this ever-changing being that you are.
We all have this inner wisdom of the universe holding us,
Of the universe creating a safe space for us to carry us through,
Of knowing in the end of it all it will be okay,
Of knowing this too shall pass.
But also knowing that there isn't a specific end,
Rather just a flow state of nature,
Moment to moment moving into the next.
So whatever you are holding on to,
Whatever you know deep down needs to be poured out to let go of,
In order to welcome this newness in,
Welcoming in the transformation,
Maybe even welcoming in the discomfort that might come with it,
The feeling of unease,
Moving with and through.
Whatever it is,
Take time now to create some distance between yourself and what you need to release and let go of.
And then lastly,
Through all of this,
Practicing patience and kindness towards self,
Knowing that everything happens in its own divine timing.
There's no rush through this transformation,
There's no need to look the other way and run.
Simply just being here while dropping into this moment in order to be carried in order to be carried into the next.
That's all you need to do,
That's all there is to do right here and right now.
Once again I invite you to connect your breath,
Feel the breath in the body as it is here and now,
Allowing you to connect to this present moment.
I invite you to spread a gentle smile across the face,
As you know you are okay,
You are safe,
You are ready.
And then we'll take five grounding breaths here together.
So we inhale through the nose and exhale out.
We inhale through the nose and we exhale.
Inhale through the nose,
We exhale out.
We inhale and we exhale.
One more inhale,
Deep into the belly and exhale.
Let it go all the way out.
And then wherever you are,
Either seated or lying down,
You can just gently take the hands towards the heart center,
Feeling the connection of the palms flat onto the chest.
You repeat to yourself,
I am capable of moving through what I need to move through.
I embrace the change and I find comfort in this cycle of transformation.
I am simply just a caterpillar on its journey,
Waiting,
Cocooning,
Turn into the butterfly.
When you are ready,
You can open your eyes,
Gently start to bring yourself back to your external surroundings,
Maybe taking a stretch or some micro movements in the body.
And then from me to you,
Thank you all so much for joining me.
I hope you have a beautiful day further from wherever you are in the world and I hope to practice with you soon again.
