Seat yourself in a meditative posture,
Relaxed with your spine straight and your head balanced over your spine,
Your shoulders down,
Your jaw open and at ease,
Your face and your brow relaxed.
Tucking the chin slightly and then gently lifting your body just a bit,
Creating levity and space inside.
And then once more,
Slowly scanning the body from your base,
Letting go of any residual tension in the hips,
Letting your belly relax,
Your chest open,
Your throat relax,
Your head relax.
Feel yourself let go of the tension in your body.
As your body relaxes,
You can let your breath begin to follow suit.
So you can take a few slow,
Deep diaphragmatic breaths now,
Breathing with your whole body and imagining air filling you from your root all the way up to your crown.
Keep your breathing slow and yet deep,
Breathing into your pelvic bowl,
Expanding your body and back,
Opening your diaphragm and into your lungs,
Throat and sinuses and slowly letting the breath go like a slow leaking balloon.
Now release this controlled deep breathing and allow your breathing to return to normal,
Assimilating the prana you've received.
With body relaxed and breath relaxed,
Your mind can begin to relax.
Notice any lingering energy from what is not now,
Like subtle threads you hold pulling you out of the moment.
Now feel yourself releasing these energies as if opening your hands to release these threads of what is not now,
Watching them drift away like balloons rising,
Fading to the clear blue sky.
As they shrink in the distance,
You feel yourself lighter,
More open,
More present.
So you can just breathe in presence.
Our breath ties us to the present moment.
You'll find that these thoughts and distractions will pop up again and again and that's okay,
Because we can continue to let go again and again and again.
If you need help letting go of thinking and coming back to presence,
Just return to your breath.
As long as you'd like,
You can rest your attention upon your breathing and just follow your breath,
Letting your in breath and out breath fill your mind and your awareness.
Working with air means awakening to the direction you shine the light of your attention.
We'll begin a silent series of affirmations that will give you space to repeat inside.
So breathe in,
Filling the space of your body.
Breathe out,
Emptying body and mind.
I am.
I am.
I am that I am.
I am whole as I am.
There is nothing I need to add to myself to become more whole.
So I let go of the belief that I'm incomplete.
I let go of programming.
I let go of all that pulls me from presence.
I let go and I am.
I am.
Now for the next several minutes,
Gently match the affirmation I let go to your breath,
Not forcing your breathing,
Just following and watching it so that at the top of your breath,
You silently affirm I let go and then breathe out.
So breathing in,
I let go,
Breathing out.
Begin your silent breathing mantra now.
Freiyesh,
Hunch,
Hunch.
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