Welcome to this beautiful spot in your day where you've carved out some time to sit with presence.
Let's go ahead and take a comfortable seat.
Whether that's you sitting in a chair or sitting cross-legged on the floor or even lying down on your back.
Take a moment to get comfortable in a way that is relaxed yet alert.
Keeping your spine tall,
Your neck elongated,
And if you're sitting allow the crown of your head to reach towards the ceiling.
Let's take a deep breath in,
Inhaling through the nose and exhaling sighing it out.
And again,
Breathing in through the nose,
Exhaling sighing it out.
Taking a few more deep breaths in,
Inhaling with full deep bellied breaths and exhaling allowing yourself to sigh it out,
Letting all the air out of your body.
Doing your best to just breathe,
To just be here now,
Sitting in stillness,
Allowing them whatever it does,
Remembering we're not fighting with the thoughts or trying to grapple with them or control them.
We're just sitting here connecting with the breath,
Allowing ourselves to settle in to our bodies.
On your next exhale,
Allow your body to come back to its natural breathing and really allow yourself to settle in.
Taking our relaxation in this moment just a step further,
We're going to scan the body and relax each part starting from the top.
Starting with relaxing the forehead,
That space between the eyebrows,
Allowing the cheeks and jaw to relax,
Softening the tongue,
Breathing through a soft throat,
And then taking the next few breaths right across the tops of the shoulders,
Allowing your shoulders to melt down your back,
Just letting any tension be released here.
And now breathing through the center of the chest,
Just imagining each muscle surrounding the heart softening with each breath,
As if you could soften the heart itself,
Breathing through a soft belly,
Feeling the support beneath you.
The back of the body is strong and awake,
The front of the body is open and receptive.
Now bringing our attention back to the breath,
Perhaps as you breathe in just inside the nose,
You can feel the coolness of the air.
Perhaps as you breathe out,
You notice your body contracting.
Just do your best to notice and be with and rest in that feeling of the breath,
Remembering that it's okay if you have thoughts,
You might get distracted or drift off.
Just gently and kindly kind your attention back to the breath,
Remembering that there's nothing more urgent or more important than you doing this right now,
Allowing ourselves to elevate the breath,
Elevate the breath,
That expansion and contraction,
A beautiful ebb and flow that helps us connect to source.
Peace,
Exhaling groundedness,
Inhaling peace,
Exhaling groundedness,
Taking a deep inhale in through the nose and exhale,
Sighing it out as we release the practice,
Taking in this moment to notice your energy,
The quality of your thoughts,
Just kindly and gently noticing if you got lost,
Where did you go?
No judgment here,
Just a noticing.
And then take a moment to add some movement back into your body,
Perhaps wiggling the toes,
Stretching the arms up and overhead,
Rolling the shoulders,
Whatever feels good to you in this moment.
And then take a moment to thank yourself for honoring this time that you carved out for yourself to sit in presence and be with yourself,
To truly connect with the breath,
Remembering that your connection and your ability to rest and relax in any moment is available to you at any time by just connecting with the breath.
Thank you for joining me on this journey.
Namaste.
