So whatever you're carrying,
We'll try to release.
As we inhale.
For one.
Three.
Four,
Hold.
Bye.
Six.
Seven and exhaling through the mouth for two.
Six.
7.
And let's take another one of those inhaling through the nose as deeply as you can on a count of one,
Two.
Three.
Four,
Hold,
Two,
Three,
Four.
So.
And gently exhaling through the mouth.
For two.
Six,
Seven,
Eight.
Eight.
And one last time,
Filling the lungs with care for one,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
And exhaling through the mouth for two.
Five,
Six.
Seven.
Eight,
Nine,
10.
And keeping your eyes gently closed.
Imagining that you are sitting here.
With acceptance.
For yourself.
You're sitting here with kindness.
And non-judgment.
For yourself.
Just allow yourself to find that mindset.
Sitting here.
Getting ready to meditate.
As an act of self-compassion.
And deep acceptance of this moment,
Desire to connect.
To this moment.
And now allow your forehead to relax.
Allow your jaw and your cheeks to release.
With care,
Relax the skin on your face.
Relax the mouth.
Relax the throat.
Relax the shoulders,
Release the chest.
And now tune into the breath.
Feeling the breath.
As fully as you can.
For the next two minutes.
Just observing the breath as it is.
By letting the rhythm of the breath be the rhythm of the breath.
You're watching your own rhythm.
Accepting the breath,
You're offering yourself acceptance.
So welcoming each breath with your awareness.
Connecting to the breath.
In your nose,
In your throat.
In your chest.
Feeling every sensation.
As it presents itself.
To you.
Staying with the breath for one more minute.
And now from this beautiful awareness.
Imagine just for a moment.
A life in which you are totally and completely accepted by others.
They live in a world.
Where others accept you.
Unconditionally.
Just imagine that.
Imagine that ease.
Maybe letting yourself exhale.
The strength that would come from that.
And now consider.
That you can do that for yourself.
That you can create that inner world.
For yourself.
Just putting your hands on your heart for a moment.
Wish for yourself.
May I be happy.
May I be healthy.
May I find connect to my own deep reservoir of resilience.
That I know is there at the heart.
May I accept myself.
Just as I am.
May I take care of myself.
Just as I am.
In each moment.
And again,
Feeling into that warmth.
Welcome back to that warmth of the heart.
You can release the hand if that feels good.
And begin to feel that air against your skin.
Your feet on the floor.
Opening your ears to the sounds that are around you.
