Make sure that you are sitting somewhere comfortably,
Where you can be still and undisturbed.
Find a comfortable position to sit in and let your hips become heavy.
Let your sitting bones sink into the ground and elongate your spine.
We're going to take three deep breaths together.
As we come to the first breath,
Let the exhalation of the first breath be a way for you to send a signal to yourself and to your physical body to fully let go of everything that happened today.
So take a deep inhale,
Fill your lungs with air,
Open your mouth and let that go.
It is behind you and it will never come back again,
So just leave it.
And then we come to the second breath and let the exhalation of the second breath be a way for you to send a signal to yourself and to your physical body to not project yourself into tomorrow just yet.
So take a deep inhale,
Fill your lungs with air,
Open your mouth and let that go too.
It is what it is and it will be what it will be.
Whether you think about it now or not doesn't matter,
So just leave it for now.
Stop trying to control things so much.
Now we come to the third breath and let the exhalation of the third breath be a way for you to send a signal to yourself and to your physical body to double your body's relaxation.
So start to inhale really slowly,
Inhale more and more and more until you can't get any more air into your lungs and then hold the breath for a moment.
Hold it and notice the tension that you're building up.
Notice the contrast between tension and relaxation.
And then only now,
As if you were letting the air out of a balloon,
Make a small round hole with your lips and let the air out.
And just feel your body sinking,
Sinking,
Sinking.
Once the air is fully out,
Let your breath become perfectly natural again.
And just sit comfortably and observe the natural going in and out of the breath.
Feel how you have become present.
Feel how you have become relaxed.
Now we're going to do a checkup on ourselves.
We're starting with the physical.
So as you sit there,
Start to scan your body.
Feel your feet.
Feel your legs.
Feel your knees.
Feel your hips.
Feel your belly.
Feel your chest moving with the breath.
Feel your arms,
Your hands,
Your neck and your head.
And observe if there's any part that is asking extra attention of you.
If there's any discomfort.
Can you nurture it with love the way you would nurture a child?
Can you take it into your heart and just send loving warmth wherever you notice a discomfort in the body.
Now let's take this further.
Let's go into a more subtle part of ourselves and go into the mental body,
Into the mind and just observe there as well.
Noticing the ways of your thoughts.
Noticing if there's anything dark or heavy there that's been lingering around.
Maybe negative thinking.
Maybe a habitual pattern of a narrative about yourself,
About your life or about anything around you.
And just like with the physical part of yourself,
Can you scan that and observe what might feel inconvenient or uncomfortable.
And then nurture it with love the way you would nurture a small child.
The way you would bring attention to a sad child that needs comfort.
Take it to your heart.
Now let's take this into an even deeper layer of yourself,
Into the emotional body.
And observe there as well what's the current state of your mood.
Do you feel light and warm?
Where is there heaviness there?
Is there maybe even sadness?
Can you sit with it?
Can you give it the space?
Like a small child that would just need to express its sadness whether it's in tears or anger without you rejecting it.
Can you allow for those less positive emotions to express themselves in safety without fear of being rejected?
Take it into your heart.
Now you're sitting there with all parts of yourself,
Physical,
Mental,
Emotional.
Taking it all into your heart,
Feeling whole because you are not rejecting any part whether it's sunny or raining.
And just feel the joy of the good health that you are in.
Create the emotional state of joy of being in good health.
Start somewhere in the belly area and let it spread.
Let it spread all through your chest,
Your heart,
Your arms,
Your head,
Your hips,
Your legs.
Let it spread all through your chest.
Create that feeling,
Let it last.
Set your intention.
Set your intention for the night.
All is well.
You are perfectly safe.
And I love you.
Good night.
Sleep well.
Namaste.
