Hi there,
My name's Billie.
Thank you so much for joining me today in this practice.
Take a moment to settle in the space that you're in.
Ground yourself in your space right now.
Allow your eyes to gently close.
Bring your awareness to your breath right now.
Where can you feel that breath at this moment in time?
Maybe it's down deep inside your belly.
Maybe you can feel that breath rising up into your chest.
Maybe it's at the back of your throat or flowing through your nostrils.
Take a few breaths now in a way that feels comfortable to you as we ground down into our practice together today.
Turn your attention down into your lower belly now and take a few rounds of optimal breaths.
Breathing wide and full into your tummy.
Thin out your exhale.
Feels comfortable to you right?
Begin to feel really comfortable in the space that you are in.
Soften your shoulders.
Soften your jaw.
Soften your mind and soften your body as you ground down into this practice today.
We're going to take some time to introduce the heart coherence technique today to cultivate a feeling of self-love within you.
I'd like to invite you to take your left hand to your heart and your right hand to your lower belly.
Bringing awareness to your breath.
Awareness to your body.
Take a moment to direct your breath towards your mind and then into your body,
Into your heart space.
See the breath moving between these three areas.
What do you observe and notice between these three areas that you're focusing on?
What are you being called upon to slow down and pay attention to?
Let's begin to control our breath now.
As we move into our heart coherence breathing pattern,
We're going to slow down the rhythms of your heart and bring balance to your nervous system.
We're going to take slow and steady inhales through our nose to the count of five and out through our nose to a count of five also.
Let's go together now.
Slow and steady.
In two three four five and out two three five in two three five and two.
Continuing in that way now.
Going at your own rate and your own rhythm.
Remembering everyone is different.
An optimal count for this pattern is around 5.
5.
If that is not accessible for you right now,
Please feel free to take that count down to four or maybe even three.
You can build that up within your own personal practice.
Notice any challenges that you may find on your inhale here or your exhale.
Remembering that the breath will go exactly where it needs to go.
Don't force it.
Just observe what is coming up for you here without judgment.
Just acknowledging and accepting where you are in this moment.
With each breath you're slowing down that rhythm,
Bringing yourself into a beautiful state of coherence.
I'd like you to bring your attention to your heart space now.
Breathing in and out in that beautiful space around your heart.
Breathe in love.
Let go of any tension.
Breathing in and out at a steady rate.
Really focusing that attention onto your heart space.
Let's breathe warmth into that area.
Positivity and light.
Let that flow around your entire body.
Take a moment to appreciate your body here.
Appreciate yourself for showing up here today.
For taking that time,
That moment to pause,
To turn in.
Celebrate anything else that you may have to celebrate about yourself today.
Feel that warmth permeate around your heart space.
What is going on for you here?
I'd like you to invite a sense of compassion into your body now.
How does that feel?
Imagine that compassion is a beam of light that you're spreading through your body as you exhale that breath wide and full.
Feel that positive energy,
That warmth towards yourself here.
Take a moment to think about where can you invite a little bit more self-compassion into your life.
Think of a time where you have shown compassion towards somebody else.
Today,
This week or maybe this month.
Take yourself into that situation now.
How did you make that person feel?
How did you spread positivity into their life in that moment?
How did that make you feel?
Now turn that situation around.
How do you feel when someone has shown compassion towards you?
Maybe you feel that same warmth in your heart that you've been spreading from that area today.
How would it feel to extend that compassion back to yourself?
Is that easy to do or maybe that's slightly more difficult?
Coming back to this practice time and time again,
Breathing into your heart space will make that easier for you to do.
Breathe a little deeper into your heart space right now and think about the following.
I love you.
You are enough.
You are a compassionate person.
I can spread compassion and self-love around my whole body.
I am enough.
Continuing with those slow steady breaths now.
Five counts on the inhale.
Five counts on the exhale.
Remembering you can access a state whenever you want or need to.
Become aware of when this is calling to you in your life to bring your mind,
Your body and your heart back into coherence.
As this practice comes to a close,
Take a moment to breathe in fully through your nose now and then release with a gentle exhale through the mouth.
Just breathing in this way for a moment.
Breathing in gratitude,
Self-love,
Releasing any negative thoughts that you may have towards yourself.
Continue breathing in this way,
Feeling grounded,
Taking a moment to thank yourself for being here,
For slowing down and gifting yourself this time to connect back to yourself,
Your breath and the compassion that you have for yourself.
This moment right now.
Thank yourself for showing up,
Putting in the work.
Say the words in your head.
Thank you.
Thank you.
I love you.
And when you're ready,
Slowly bring back some energy to your body.
Maybe move your fingers or your toes.
Take a big stretch.
Bring your knees up to your chest if you're laying down.
Lightly swaying from side to side before gently opening your eyes again and continuing in your day,
Remembering to share that sense of self-love within anything that you do today and beyond.
Thank you for joining me.
