Take a moment here to get situated in your seat,
To feel the grounding of sit bones,
The anchoring of the tops of thighs and pelvis downward,
And a reach and lengthening high across the bridge of your spine from tailbone to the base of the skull and to the crown of the head perched on top.
And as your eyes drift to closed,
Let these next few exhales carry your awareness down,
Down through the core line of the body to the roots of sit bones.
Begin to sense and feel an anchoring,
A rooting that takes place from your body,
Your sit bones down,
Weaving its way into the earth below,
Anchoring both deep and wide.
And from those stable roots,
You feel a lengthening,
A reaching across the whole bridge of the spine from sit bones and tailbone up to the base of the skull and to the crown of the head perched on top.
And into all of this,
You feel a more expansive and easeful breath settle in.
And as you begin to turn your awareness over to your breath,
Start to hand more and more of yourself over to your exhale,
To its emptying quality.
Breath by breath,
You give yourself over to that releasing and emptying of each and every exhale that goes by.
And in allowing that emptying,
You release yourself from everything that is outside of this precise moment.
All the roles,
Identities,
To do lists,
Responsibilities,
That you hold that you carry.
All of the experiences both past and future that plug into you that are layered onto you,
All of it is emptied for this time and space of your practice.
And as you exhale and empty breath by breath,
Feel yourself landing more fully in the center of yourself.
Begin to sense what remains when you let everything outside of this present moment go.
The stability of your roots,
The expanse of your heart,
The reach of your vision.
When everything that is ready to let go is given the permission and the space to release as it's ready.
What remains is what's evergreen.
What is truest and most holy you.
And it is this stability,
This steady heart of your matter that remains with you as you shift into the quiet and the stillness to come.
And so for these next few moments,
Just allow yourself to gravitate back to that center,
To steady roots,
To the expanse of your heart,
And the reach of your vision.
With these next few breaths,
You return yourself deep back and down to the roots that you laid in foundation at the beginning of your seat.
To the feeling of the full cycle of your breath,
Both the fullness of the inhale and the emptying of your exhale.
So that as you move on from this seat,
This present moment practice,
You entrust to that exhale the task of releasing all that is not wholly and entirely you.
All that is yours to carry.
All that is not yours to bear.
All that is no longer of service.
You trust that exhale to continue supporting you.
And slowly you can start to open your eyes and return to the rest of your day.
