Hello and welcome.
My name is Tanya and I'm coming to you from Darug and Gondangra country here in the Blue Mountains.
Some days present challenges and demands that feel relentless and exhausting.
And you can't always retreat or go on a holiday,
But you can help the mind to settle.
Thoughtful breathing and affirmations can be soothing and help to release unpleasant experiences.
Closing your eyes and welcoming some full and deep breaths into your body.
Inviting your breath to expand into your body,
Connecting the outside world to your inner world.
Noticing it coming in through your nose,
Travelling to your lungs and further down to your diaphragm,
Which is just below your ribcage.
Be thankful for this kindness you have given yourself,
Taking time for your mind and body to rest and find stillness.
Bringing awareness to this moment through experiencing your breath by placing one or both hands on your belly and feeling the rise and fall beneath your hands.
Thoughts will come into your mind and that's okay.
It's normal that your mind will roam before returning to your breath.
Let it not concern you.
Let this be a safe place with our judgement.
If you wish,
Adding a slight pause between your inhale and exhale and ever so slightly lengthen your breath on the exhale,
But do so without any discomfort.
Continuing for another minute,
Feeling the air move past your nostrils and see if it makes its way all the way down to your belly.
The cycle of your breath both releasing tension and bringing wellness,
Your body softening and relaxing.
Your breath comes into your body easily and knowing you are feeling your own aliveness.
Taking one final full and deep breath for allowing it to fall into any rhythm it wants to.
Now in your mind or out loud,
Please repeat.
I accept that I cannot change the way the day unfolded.
I accept that I cannot know all the ways that tomorrow will unfold.
I am learning that I don't need all the answers right now,
Just the next right step.
I accept people's responses are out of my control.
I accept some circumstances are out of my control.
I am learning that my thoughts and actions are the only things in my control.
My thoughts influence my actions.
My mindset influences my thoughts and actions.
My breath influences my mindset and my thoughts.
My breath is always waiting for me.
I can return to my breath at any time.
Inviting you now to take these intentions with you.
That you can return to your breath at any time and whenever you need to.
May grace,
Gratitude and wonder find its way to you.
Thank you for listening.
