And we'll start with three deep breaths.
Taking a deep breath into the nose and release out to the mouth.
And one more time,
Deep breath into the nose and breathing in life energy and releasing all that needs to be released.
And now bring some relaxation to the forehead.
Let the forehead relax completely.
Release any weight in the eyebrows.
Find a softness in the skin of the face.
Find a softness in the eyes and the throat.
Let even the sides of the neck be at ease and the back of the neck.
Release your weight fully into your seat to let your back fully feel supported.
And feeling into this moment,
Feeling into this moment that I am safe.
I can be at ease in this moment.
Staying present with this moment,
I can be completely at ease right now.
I am here with my body,
Safe,
And feeling into this wellbeing that nothing really needs to be different than it is at this moment.
Just opening up completely to the life you have right now,
To the presence you have right now.
And with that,
Bring your awareness to your breath.
Begin to feel the breath as it gently caresses the nostrils.
And begin observing that flow all through the nose.
Just how nice it is to be with the breath,
How nice it is to rejoin the breath.
Staying with the breath completely,
Just feeling,
Nothing to do,
Nothing to think about,
Being one with the breath right now.
The mind will still produce thoughts,
But come back to this wonderful feeling,
Letting your awareness be all breath,
And bringing your warmth and your tenderness to observing your breath.
Observing the breath with an open heart.
Observing the breath with gratitude that you have this breath in this moment.
Feeling into the breath's rhythm,
Into its natural cycle.
And now,
Place your hands on your heart,
On your chest,
And let yourself feel the breath there,
Finding the heart,
And imagine as if you had nostrils there,
That you can send the breath right into the heart.
Letting the breath go into the chest,
Lungs,
And heart.
And letting the breath exit the heart,
Lungs,
And chest.
Feeling that gentle rhythm.
Breathing into this area,
Sending breath,
Sending tenderness to open up and pay attention and feel into this heart in this moment.
Wishing that all this heart has ever wanted was to be happy.
Wishing for yourself,
May I be happy.
Sending yourself that wish,
One more human being on this earth.
May I be happy.
May I find joy and enjoyment.
May this heart find lightness and may this heart just be with experiences as they arise and be free of pain,
Free of suffering.
May I take good care of this heart and thanking the heart,
Thanking the heart for every moment of love,
For every moment of connection,
For understanding with the heart.
Thanking the heart and setting the intention that I will protect this heart of mine.
Be kind and be generous to this heart.
Letting the heart open up to itself and wish for yourself.
May I find safety and peace.
Inside and outside,
May I find safety and peace.
May I have a safe haven.
May I support myself.
As I support others,
May I support myself with warmth,
With good intention.
Using the phrase,
I appreciate myself as I am.
I take care of myself as I am.
In sending yourself the heartfelt wish,
May every moment of my life be one of flourishing,
Of inner peace,
Of lightness,
And deep ease.
And for a moment,
Including all beings,
May all beings be happy.
All beings with their breath and their heart and their struggles,
May all beings be happy.
May every creature on this earth feel safe and protected.
May every being,
Young or old,
Living here or living far,
May every being find joy and inner peace.
And ending with gratitude.
Gratitude to yourself for cultivating mindfulness.
Gratitude to the heart,
To the mind for having done this practice.
And as you gently open your eyes,
See what's around you,
Maybe seeing it anew,
I'm coming back.
