Thank you for joining me.
If you want to find yourself in a seated position,
Cross legged.
If you want to use a bolster or a blanket,
Folded towel,
Pillow,
Just to elevate your hips higher than your knees.
You can also find yourself in a seated position in a chair,
Preferably with a back.
You can also,
If neither of those work for you,
Find yourself lying down on your back,
On the floor,
On your bed,
On a yoga mat.
Whichever works best for your body in this moment.
If you want to gently bat your eyes closed,
Roll your shoulders back and down.
Take your first inhale,
Perhaps the first one of the day.
With your eyes closed in this space,
Your palms facing upwards on your knees.
Begin to become aware of the sounds within this space.
Maybe it's silent.
Even that in itself has a sound.
Become aware of all the different sounds around you.
Maybe off in the distance you can hear the vibrations of a car going by.
Maybe you hear your neighbors,
Birds,
Your partner.
Just take note of all the sounds around you in this space.
Gently tuck your chin towards your chest cavity and imagine someone is standing behind you,
Gently pressing their knee in between your shoulder blades,
Along your spine ever so gently and pulling each shoulder around their kneecap,
Bringing your chest and sternum forward ever so slightly.
With every inhale,
Imagine in addition to that,
Gentle push of your sternum forward and shoulders back.
Imagine someone is pulling you vertebrae by vertebrae by a very thin,
Fine line,
A fishing line from the very tip of your crown,
Pulling you upwards,
Elongating your spine and suspending you here.
Go ahead and allow each breath to become deeper and focus into that space between your eyebrows,
Your third eye.
Begin to welcome any thoughts that might float into your mind in this space.
Maybe begin to think about all the things that have to get done today or any of the stresses that you might be feeling.
Know that these things will exist well beyond this space,
So let them go.
Any thought that comes into your mind at this time,
Welcome it,
Be aware of it,
And let it flow out of you.
Let it rinse away,
Let it flow.
It'll flow in and out,
Let it flow out.
Spend this time trying to welcome and greet each thought,
But never allowing yourself to stay too long on one thought.
Begin to deepen your inhale and exhale.
I'm going to add a short breathing pattern here.
It's going to consist of an inhale to the count of four,
A hold of the breath for a count of five,
And an exhale of the breath out through the mouth for a count of six.
Again that's an inhale to the count of four,
Holding to a count of five,
And exhaling to a count of six.
I'll walk you through the first time and then I'll let you go on your own to count on your own time.
So whenever you're ready,
We're going to inhale two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Five,
Exhale two,
Three,
Four,
Five,
Six.
And again,
Just do that on your own time,
Inhaling to a count of four,
Holding for a count of five,
And exhaling for a count of six.
One last time.
One last time.
Exhale.
Let go of your pattern and just allow yourself to breathe here in this space.
Thank yourself for showing up.
During these times of stress and anxiety,
We often feel that there's no end to our load of things that we must do,
We must complete.
But giving ourselves even short spurts of time to focus inward,
To relax,
To ease,
And just be present fully can help us substantially both emotionally and productivity wise.
Thank yourself for showing up today.
Bring your palms together at your sternum,
Your thumbs touching your chest cavity,
Your fingers pushing together and pointing outwards away from your body.
Roll your shoulders back and down and bring your chin down towards your chest.
Take a deep inhale.
Hold the breath and exhale.
Remember you are so powerful.
Thank yourself again for showing up.
Thank you all.
