Take a moment to arrive in your body.
Maybe closing your eyes if it's comfortable for you.
Starting to notice your breathing,
Where you feel it the strongest.
Just resting your attention on your breath without judgment.
Understanding that taking this moment is just for you.
To be present and to let go of anything that isn't serving you.
Noticing your breath and just getting curious about it.
Is it fast?
Is it slow?
Is it smooth or choppy?
How does it feel in your body?
Expanding our awareness now to include the entirety of the body from head to toe.
Seeing if you can move beyond your breath to sense in to your entire being.
Again,
Without judgment,
Just sensing your being and your body in this present moment.
Not hanging on to any past regrets.
Not planning or focusing on the future.
Just being in your body in this moment.
Without judging how it should be.
And while feeling the entirety of your being,
See if you can move your focus down to your feet.
And go ahead and see if you can squeeze your feet as tight as you can and then release.
Feeling all tension.
Let go.
Moving up now into the calf muscles.
Squeeze the calf muscles.
Tight,
Tight,
Tight.
And release.
Letting the muscles relax.
Moving over the knees and into the thighs.
Squeezing,
Squeezing,
Squeezing.
And release.
Just letting go.
Moving into the torso area.
And going ahead and squeeze,
Squeeze,
Squeeze,
Squeeze.
And release.
Letting go.
Down,
Up,
Over the shoulders,
The back and the arms,
Into the hands and squeezing.
Tightening every muscle there.
Squeezing.
And releasing.
Completely letting go.
Moving up into the face,
The head,
Maybe even the forehead and just squeezing the face.
Almost as if you've got a sour lemon in your mouth.
Squeeze,
Squeeze,
Squeeze,
Squeeze.
And relax.
And let go.
Now sense back into that entirety of your being,
Your body.
Have there been any shifts?
Have there been any judgments?
Our focus here is not to place our mind on something we feel isn't working or is bothering us.
The idea here is to be able to take those physical sensations,
Take any ideas or fixations we might have in our mind.
Squeeze them for a moment,
Almost as we're taking them all in at once,
Seeing their energy,
Feeling it,
And then setting them free.
Release.
Let go.
Being in this present moment.
Relinquishing our grip on whatever it is that's come back to us over and over and allowing ourselves to see the world with new eyes.
Turning now,
Bringing the focus back to the breath.
We're going to add in a mantra.
With each inhale,
We will think let.
And with each exhale,
We will think go.
And if you'd like,
You can extend your exhale a bit so it almost sounds like let go.
In your mind thinking about lengthening that exhale and lengthening that go.
So in your own time,
Begin to breathe in,
Let,
And breathe out,
Go.
I'll watch the time.
I'll watch the time.
I'll watch the time.
Continuing to breathe,
Inhaling,
Let.
Exhaling,
Go.
Inhaling,
Let.
Exhaling,
Go.
If you'd like,
You can engage a full body squeeze and release with this practice.
On your inhale,
Let you fully squeeze the body from head to toe.
And on your exhale,
Go,
You fully release.
Maybe try that a few times on your own.
Letting go now of the mantra and the squeeze and release,
Bringing your attention back to your breath.
In and out through the nose.
Back to where you feel it the strongest.
Noticing if there's been anything that's shifted in your body.
And understanding that oftentimes we carry around much more than we need to.
And we have many things that we need or can let go of.
This is one technique to help you do so.
Try it when you feel overwhelmed.
Where you feel as though there's things that you've been carrying that no longer serve you.
And renew your sense of place in the present moment.
Feeling lighter.
Possibly more open.
And able to move forward in the manner that you choose.
We'll close here with three big deep breaths.
I want you to add an audible sigh at the end to help further calm your nervous system.
Inhaling.
And last one.
Thank you.
