Allowing yourself to settle in.
Making yourself comfortable.
Finding a seat or weighing down.
Allowing yourself to sink in deeper.
Begin to become aware of your breath.
Without changing it,
Allow it to float in and float out.
Exhaling when you inhale how your lungs expand.
And when you exhale,
Your chest begins to fall.
A few rounds of breath,
Slowing it down.
Lengthening the inhales,
Lengthening the exhales.
Allow yourself to slow down and be right here.
Because there is nowhere else for you to be except right here,
Right now.
So allow yourself to come to this moment through your breath.
If you find yourself drifting in your thoughts,
Allow it to happen.
And when you're ready,
When you notice and become aware,
Bring it back to your breath.
Release those thoughts.
Now that we're settling in here,
I'd like you to bring your attention to the top of your head.
Right above your head,
There is a little ball of light.
Now this ball of light can be as big or as small as you can imagine.
I'd like you to notice if this ball of light has a color,
If it has multiple colors,
If it's moving and swirling,
If it's free or if it's contained.
As we begin to notice this ball of light,
Allow it to begin moving down through the top of your head into your body.
It first comes through your brain.
The color or colors of this ball of light begins to swirl within you.
Moving down past your ear,
Through your jaw,
Allows you to release any tension in your forehead,
In your jaw.
And begins to continue moving down through your throat and your neck,
Releasing tension from your shoulders.
This energy of light starts moving through your upper arms,
Your elbows,
Your forearms,
Your wrists,
The palms of your hands,
The backs of your hands,
Your fingertips.
And you're able to sink deeper into this moment.
As this energy continues to move down through your chest,
Your upper back,
Your abdomen,
As it continues to move down to your hips,
And the colors spreading and swirling within your body allowing you to release,
Continuing to float down through your thighs,
The fronts,
The backs and the sides.
This light makes its way to your knees,
Your calves,
Your shins.
It's clear any unwanted energies and push them out through your feet.
This light makes its way down to your ankles,
The tops of your feet,
The soles,
And your toes.
Bringing your awareness from your toes back up to your head and noticing this light,
This energy,
Continuing to move throughout your body,
Continuing to work with you,
Allowing you to move any stuck energy,
Any physical feelings that are no longer wanted,
Allowing you to relax further and deeper,
Allowing it cleansing you,
Releasing,
Bringing your awareness back to the breath.
Without changing it,
Notice how the air moves in gracefully touches your nostrils down through your throat,
Expanding your lungs,
And back out.
Once more,
Begin to deepen your breath,
Lengthening the inhale,
Lengthening the exhale,
Inhaling as slowly as you can,
And let's hold at the top.
Maybe get a last sip of air in,
And then an audible exhale.
Let it all out.
Inhale more light.
Hold at the top and allow it to move through your body.
Exhale any tension or stress.
Once more,
Inhaling peace,
Light,
Relaxation.
Exhaling tension and stress,
Returning to your natural breath.
Bringing your awareness to the top of your head and just scanning through your body once more down to your feet.
From your feet up to your head,
Noticing any sensations in your body,
Allowing them to be there.
Maybe saying hello,
Just noticing,
Thanking yourself for having these sensations here.
We can feel them.
If we can feel them,
If they're in us,
They are for us.
Let it all out.
As you're feeling yourself,
To come back to the breath.
If you are floating away in the thoughts,
Again coming back to the breath.
As we close up our practice here,
Just a reminder,
As life pulls you away from the present moment,
It's okay.
You're human.
Sometimes that's what humans are supposed to do,
Is be human.
Just a reminder that your breath goes with you wherever you go.
If you're needing to come back to the present moment,
If you've drifted away to the past,
To the future.
Allow yourself to use your breath to come back to the present moment,
The here,
The now.
It's a gift,
A present to yourself to allow yourself to be here.
As you continue through your day,
Just remember that your breath can bring you back.
As you continue through your day,
Just remember that your breath can bring you back.
As you continue through your day,
Just remember that your breath can bring you back.
As you continue through your day,
Just remember that your breath can bring you back.
