Settle into a comfortable seated position and with intention begin to soften your body starting with your belly and your back.
As you draw your breath in through your nose,
Feel your body expand to receive your breath.
Settle through your mouth silently or maybe your exhale can be felt in the back of your throat.
Think about where you are right at this moment.
Where do you live?
What work do you do?
How are your relationships?
Take your thoughts to the things in your life that are good,
The things that make you feel happy and accomplished and say thank you for all of those things.
Now,
Think about the things in your life that you are not satisfied with.
Where do you feel dependent,
Fearful or lacking?
Focus on those things in your life that you want to change or let go of.
And no matter how you feel about them,
Say thank you.
Bring your awareness to your physical body.
Starting at the soles of your feet,
Slowly scan up your body.
Take note of the spaces in your body that feel light and open.
Openness can take the form of softness,
Tingling,
Warmth or even a sense of quiet ease.
As you focus on those spaces,
Say thank you for the openness in your body.
Directing your awareness back to the soles of your feet,
Take notice of any resistance you may be holding in any part of your body.
Resistance can take the form of pain,
Injury,
Tightness or even discomfort.
As you become aware of these spaces,
Say thank you.
Moving your awareness to your emotional self,
Feel the emotions that are moving within you.
There is likely a wide spectrum of emotions stirring within.
Still your body and allow each emotion to float up from within as the emotions rise both pleasant and uncomfortable.
Give thanks.
There is no need to evaluate or identify with these emotions that come up.
Just release them one by one with every exhale.
As you continue to give thanks for these feelings,
You may notice old memories rising up with these emotions.
Acknowledge each memory and remind yourself they are in the past and also that healing happens in layers that is not linear.
Give thanks for these memories for they too are ready to be released.
Once you feel as though you have released what is ready to be released today,
Sit in silence,
Feel your breath move throughout your body,
Feel the space that you've created today by giving thanks.
You may find that thoughts continue to rise up.
Pause with each thought,
Thank them for their purpose in your life and then release each one.
Anything that needs attention will be waiting for you at the end of this practice.
Return back to experiencing the movement of breath throughout your body.
Congratulations.
As you deepen your breath,
Slowly start to breathe awareness back into your body.
Start to make small movements with fingers and toes,
Wrists and ankles,
Maybe even larger movements with arms and the legs.
Before you open your eyes,
Pause for a moment.
Give thanks for the healing that you have created in your life and for the healing that is yet to come.
