Welcome,
I'm Sarah and thank you for inviting me to guide you today
Take a moment to find a comfortable place to rest your mind and your body
Once you have found this place,
Feel free to let your eyes gently close if this feels good
See if you can pause,
Slow everything down
and just notice what it feels like to be here,
In this moment
Listening to my voice
Notice the sensation of your body against the ground or a chair
Wherever you might be in this moment
Notice the feel of your natural breath as it flows through your body
Notice the cool air as you breathe in
and the warm air as you breathe out
Notice the cool air as you breathe in
the warm air as you breathe out
Perhaps you can follow your breath as it travels through your body
as if you are walking alongside a river that winds and weaves,
Ebbs and flows
carving its own pathway through the earth
You might choose to deepen your breath just a bit
Perhaps you take a deep breath in,
Feeling the gentle and refreshing flow of air
full of nourishing oxygen flowing through your nose
all the way down to the bottom of your lungs
and guiding your belly button to move out and away from your spine
as your diaphragm fills with air
As you breathe out,
You might notice the sensation of your belly button moving back
toward your spine
as the flow of air travels up through your lungs
and out through your mouth or your nose
Let's take one more deep breath together
Now,
In your mind's eye
see if you can envision standing in the middle of a large grassy field
This field is full of all kinds of things
It's full of your thoughts,
Your feelings,
Your objects
maybe even people that you know
As you look around,
Notice for a moment what it is like to stand in this field
When you are ready,
Take a deep breath in,
Filling your lungs with air
And on your next exhale,
See if you can exhale a strong flow of air
perhaps through your mouth
creating a powerful wind that blows all of the things away from you
creating a circle of space around you
Notice what it feels like to stand in this new circle of space all around you
You might stretch your arms out wide and tall
noticing that your arms can move freely and comfortably around you
Notice what it feels like inside
to have this space around you to move,
To breathe
Now,
When you are ready,
Take another deep breath in
And on your next exhale,
See if you can create another powerful wind
blowing more air around you
causing all the things to move even farther away from you
Toward the edge of the field
Notice what this feels like
How is it to stand in the space in this moment?
With an even larger circle of space all around you
You are protected in this circle as nothing from the outside is able to move inside
You can breathe such fresh,
Clear breaths of air in here
Now,
Take another deep inhale and strong exhale
sending all the things far,
Far out to the very edge of the field
They are so far out now that you can barely see them
Look all around you at all the space that you have created
You can move your arms,
You can move your legs
You can move your whole body
You can breathe deep and full breaths
It feels so free and you feel so light
Now,
You might choose to walk toward the edge of the field
Toward the things that are set along the edge
You are still here,
Protected within your space
and you can also notice what exists around you
You can be protected within your space
and also notice what exists around you
Take a look at the things that are along the edge of the field
You can observe what exists there and you can remain at a distance
Perhaps you notice just one of these things that you would like to look at just a little bit more closely
You can choose to bring this thing out into the field and examine it
As you bring this thing out into the field
all the other thoughts,
Objects,
Feelings,
People remain where they are
They even become a little bit blurry
They don't follow you,
They stay where you have set them
You can choose what you want to move into the field
and you can choose what remains along the outside
When you are finished observing this thing that you have brought into the field
you can send it back out to the edge
You can always rely on a deep exhale to help you
If you feel like you need more space
you can walk back out to the center of the field
where you can just barely see the things on the outside
and where you have so much space around you
Here you can breathe
You might stand here in this space
You might sit down or maybe lie down
Notice what it feels like inside
You might walk around noticing all of the freedom that you have
Knowing that you alone have the power to move the things around you
To notice these things
To attend to these things
and to shift your attention far away from these things
When you feel ready
take a moment to notice what it feels like to be here
where you are,
Listening to my voice
Notice the sensation of your body against the ground
or a chair or wherever you might be right now in this moment
Notice the feel of your natural breath as it flows through your body
When you are ready you might slowly open your eyes
Thank you for inviting me to support you today
I send you so many good wishes as you step into the next part of your day
