Let's take some four,
Seven,
Eight breaths.
Inhaling through 1,
2,
3,
4,
Hold 2,
5,
6,
7.
Exhale out through the mouth for 2,
3,
4,
5,
6,
7.
Again,
Inhaling for 1,
2,
3,
4,
Hold 2,
3,
4,
5,
6,
7.
Exhale out through the mouth for 2,
3,
4,
5,
6,
7.
As a gift to yourself,
One more time,
Inhaling for 1,
2,
3,
4,
Hold 2,
3,
4,
5,
6,
7.
Exhale out through the mouth for 2,
3,
4,
5,
6,
7.
Keep your eyes closed,
And let's release the tension in the body.
Relax any tension in the forehead,
Around the eyes.
Relax tension in your cheeks,
In your jaw.
Relax any tension in your neck and shoulders.
Let your chest be light.
Put a hand or two on your heart.
And with a hand on your heart,
Just stay with the words,
Inhale,
Exhale.
Feel the rising and falling.
Every time you inhale,
Say the word,
Inhale.
Every time you exhale,
Say the word,
Exhale.
And when your mind wanders,
Which it will,
Come back to that contact of hand to heart.
Come back to those words,
Inhale,
Exhale.
The practice of coming back to the breath again and again,
That is how we get freedom.
Freedom to choose a response.
So whenever the mind wanders,
As an act of self-compassion,
Bring the mind back to the breath.
Stay with the breath for 2 minutes.
If the hand is uncomfortable,
Bring it down,
But if it's comfortable there,
Just stay with the heart and the inhale,
Exhale.
Enjoying that rising and falling.
And with your hand on your heart,
Or returning your hand to your heart,
Set the intention that your words come from this heart.
And that your words feed this heart.
That your words nurture this heart.
Set the intention that your words have a positive effect
on the world and on your heart.
Feel into the heart physically.
Feel the sensations of the beating heart.
Feel it in your chest,
Feel it through the hands,
Feel it through the body.
And set the intention that the words you choose
feel good to your heart.
Which means that your speech will feel good to your body
and will be good to your health.
If your words feel good to your heart,
They will be good for your health.
Let your words come authentically from this heart.
And as you feel this pulsating of the heart,
Realize that this is a sense of life moving
and coming and going,
Rising and falling,
Contracting and opening.
And this heart is connected to all of life.
And as the stars and the cosmos pulsate,
We also pulsate.
Receiving and giving and moving
in the flow of life itself.
The world is too vast for us to judge it.
The world is too vast for us to complain too much about it.
Reality is much greater than our judgments.
Reality is greater than the mind can hold.
And we are part of this world.
Feeling the heart and acknowledge that
we connect to the world with this heart
through nurturing this heart.
This heart nurtures ourselves and nurtures others
and connects us to life.
And as we are nurtured by our heart,
So too all that are about us in our lives and beyond
are feeling this pulsing heart,
Their own pulsing heart.
This receiving and giving this movement.
Connecting to our own heart.
Speaking from the heart.
We connect to all hearts that are beating.
Hearts that are there for us to be kind to.
So from the heart sending the wish,
May the ripple effect of my words create a positive reality.
May I speak from the heart.
May my words create good in the world.
May the feeling tone of my words feel good to my heart.
May every word I speak create a positive future for myself and others.
May my words be a tool for happiness
and the long-term well-being of myself and all others.
May my words nurture the life that is around me.
And having set that intention,
Take a moment to imagine what those words would feel like for you.
What those words would look like for you.
What those words sound coming out of your mouth.
Setting the intention,
May my words serve the happiness of all beings.
May my words uplift.
May my words create inspiration and lightness and joy.
May they build balanced future generations.
May my words come from my greatest vision and from my compassionate nature.
May my words create more love in the world.
Setting the intention for what you say and also for how you speak.
The tone with which you say it.
The feeling with which you say it.
Set an intention for the energy your words carry and bring into the world.
This is in your power.
Your future is in your hands.
Because what you speak and how you speak it is up to you.
And now return to this feeling of hand to heart.
Set the intention that it goes from heart to your mouth to your speech.
Everything we do can come from this heart.
Thank your compassionate heart for being your guide.
And thank yourself for having done this mindfulness,
Compassion,
And self-compassion art practice.
Turning your hands down now and for a few more moments just being with the breath.
Being with sensation.
And now thank yourself for having done this mindfulness,
Compassion,
And self-compassion art practice.
When you feel ready,
Open your eyes.
Coming back.
Taking this intention into your present,
Into your future with you.
Coming back slowly because this was a deep practice.
