Hello,
My name is Billie and thank you so much for joining me today.
To get started I'd like you to relax in the space that you're in.
Whether you're sitting at the desk,
Place your feet firmly on the floor or you might like to lay down on a bed or on a sofa.
Just gently closing your eyes or holding a soft gaze.
I'd like you to notice whether there's any immediate tension in your body.
Drawing your shoulders down,
Relaxing your jaw.
Just observing how your body is feeling today.
Without judgement,
Check in with yourself now.
What emotions are you feeling?
And then just gradually imagine those emotions as clouds floating away past you now.
Begin to take your awareness away from the outside world and down into your breath now.
Where is the breath passing through your body?
Maybe you can feel it in the rise and fall of your chest or lower belly.
Maybe you can feel that breath working its way up and out past the back of your throat,
Tickling across your lips or maybe through your nostrils.
Just take a moment here to breathe in a way that feels comfortable to you.
And when you're ready,
I'd like you to send that breath downwards now,
Making sure that you're breathing wide and full in your lower belly now.
Take in some optimal breaths.
Really visualise that breath coming up,
Out and around on that inhale,
Filling up your lower belly and then releasing on the exhale.
Low,
Deep breaths.
And today we're going to introduce the heart coherence technique.
And for that you're going to be breathing in and out through your nostrils.
In to a count of five and out to a count of five.
So let's begin to move through that together.
Let's take it in two,
Three,
Four,
Five and out two,
Three,
Four,
Five and in two,
Three,
Four,
Five and out two,
Three,
Four,
Five.
Good.
Continuing with that breath in your own time and at your own pace.
But really observing how it feels to slow your breath down.
And when you're ready,
I invite you to place a palm over your heart space now.
And really imagine sending those beautiful full breaths up to your heart space.
So breathing deeply into your lower belly but sending that nourishment up to your heart.
Beautiful.
And today we're going to breathe in this way as we explore the theme of gratitude.
We're going to explore gratitude to others before having appreciation towards ourselves.
I'm going to show you how gratitude allows us to really observe your life and pay close attention to the small moments of joy.
And hopefully allow that to become the centre of your practice too.
So what I'd like you to begin with is think about a time in your life when you have felt gratitude towards someone,
A group of people,
A place or a thing.
How did that make you feel?
I want you to step in that moment in time when you felt complete and utter gratitude for someone or something else.
I want you to see it and feel it.
Bring that feeling over your heart space now.
Breathe into it wide and full.
When you've captured that feeling within your heart space,
I want you to exhale that around your entire body.
That beautiful feeling of gratitude.
And now I'd like you to think of a time when you have felt gratitude for yourself.
Gratitude for something you've done either for yourself or someone else around you.
You felt grateful for yourself for something that you've done in that moment.
Visualise that moment in time.
What were you wearing?
Who were you with?
Where were you?
Really get clear on that moment and breathe that into your heart space now.
Beautiful feeling of gratitude for yourself.
And when you're ready,
Exhale that feeling around your entire body.
Beautiful.
Keep breathing in that way now.
And I want you to listen to these affirmations and repeat them in your mind.
I am grateful for myself.
I am grateful for myself for putting aside the time to turn up for this practice today.
I am grateful for not abandoning myself today.
I am grateful for honouring my boundaries.
I am grateful for putting myself first.
Good.
Now when you're ready,
Send that breath to wherever it needs to go.
Stop breathing in a way that feels comfortable to you again,
Without judgement.
We're going to take some time to turn in now.
And think about how gratitude makes space in your heart,
Your mind and your body to experience joy.
To truly live in the moment.
Living fully and intentionally.
Making sure that you are giving yourself the time and space to become acquainted with your true self.
And being grateful for that.
I'm going to give you a few moments to tune in to how this practice has made you feel today.
And how you feel coming towards the end of our time together.
And when you're ready,
I invite you to bring some movement back into your body now.
Maybe moving your toes and your fingers.
Taking a large stretch.
And in your own time,
There's no rush to do so.
Gently open your eyes and return to the space that you're in.
And I urge you before going ahead with your day,
The rest of your day,
To maybe take out a journal and note down anything that's come up for you during this practice today.
Thank you so much for joining me and I hope to see you again soon.
