Find a position that is comfortable for you.
And as you are settling in,
I'm going to start this wonderful selection of music that was provided for us by Mindstream.
And just go ahead and begin to notice your breathing.
And if you feel safe and comfortable,
You can go ahead and drop your gaze or completely close your eyes.
And in this moment,
Begin to reflect on what does home mean to you.
The feeling of being home in your body,
Despite what's happening around you,
Within you,
Or to you.
Taking a deep breath in through the nose and out through the mouth.
Just noticing what thoughts are coming up for you.
Continuing to breathe in through the nose and out through the mouth at your own pace.
Again,
Taking a deep breath in through the nose and out through the mouth.
And now this time on your next deep breath in.
Breathe in slow for five,
Four,
Three,
Two,
One,
And hold for six,
Five,
Four,
Three,
Two,
One,
And exhale for seven,
Six,
Five,
Four,
Three,
Two,
And one.
Allowing yourself to drop deeper into this moment.
Trusting the surface beneath you.
Trusting in the fact that you are divinely supported.
Breathing in through the nose,
Out through the mouth.
In this space,
I invite you to bring your awareness to the soles of your feet.
Noticing how your feet feel.
Noticing if there's any tension or pain.
Continuing to breathe in through the nose and out through the mouth.
Just notice how your feet feel.
How your feet are planted on the floor.
Acknowledge the surface beneath you.
Bring your awareness to the space between the soles of your feet and the floor.
Or the surface beneath your bottom.
Just notice that space.
Connect with that space.
Breathing in through the nose,
Out through the mouth.
From this space of relaxation,
Slowly begin to scan your awareness up your ankles.
Noticing your calves,
Your shins,
The back of your kneecaps,
The front of your kneecaps.
Bringing your awareness up your thighs.
Noticing your hips.
And for just a moment with your attention in this space.
Make sure if there's any tension.
Oftentimes when we are feeling overwhelmed and stressed.
We carry the tension in our hips.
If you notice any tension in this area,
I invite you to use your breath as a guide.
Each inhale,
The oxygen is coming in through your nose,
Flushing down to your hips,
Expanding,
Cleansing and recharging the area.
And when you exhale,
You release that tension.
Releasing the pain.
And maybe even the trauma.
And maybe even the pain from that space.
Continue to breathe in through the nose and out through the mouth,
Visualizing cleansing oxygen,
Purifying your body with each breath.
And when you feel ready,
Slowly bring your attention beyond your hips and into your pelvic area.
Working your way up through your core to your abdomen.
Noticing your belly as it rises and falls with each breath.
Giving yourself permission to take deep,
Full breaths.
Breathing in through the nose,
Your belly expanding and rising.
And when you exhale,
You notice it deflates.
Again,
Breathing in,
Filling the belly with air.
Selling,
Watching the belly deflate.
Continue to bring your awareness up beyond your belly into your heart space.
And if you want to,
You can place one hand over your heart and one hand resting on your belly.
And as you breathe in,
Imagine a light of golden energy.
Coming into your lungs.
Charging yourselves and activating a sense of love and peace and home in your heart,
Body,
And spirit.
Taking a deep breath in through the nose and out through the mouth.
Allow your attention to move up gradually from your heart space.
Noticing your throat.
Sending cleansing oxygen to every cell in your throat,
Vocal cords.
And exhaling any tension,
Any anxiety about speaking your truth around setting boundaries.
Releasing that on every exhale.
Again,
Breathing in through the nose and on your exhale,
Bringing your attention up and just noticing,
Is there any tension in your jaw?
And if so,
Can your breath act as a guide to help you relax a little bit more?
Allowing your jaw to hang loose,
Teeth slightly parted.
Breathing deep,
Belly expanding in through the nose.
And out through the mouth.
Bringing that relaxation up beyond your throat,
Beyond your jaw.
And then moving your cheeks,
Nose,
Eyes directly to the space between your brows.
Considering if you're holding any tension in that area.
As you go on your next exhale,
Give yourself permission to relax a little bit more into this moment.
Working your way all the way up to the crown of your head,
Down your back,
Your shoulders,
Your arms,
Your elbows,
Your wrists,
Directly to your fingertips.
Allowing the oxygen to cleanse and heal every cell in your body.
While your body is immersed in total relaxation.
I invite you to consider,
Again,
What does home mean to you?
Breathing in deep as you reflect,
Trusting your internal response.
Oftentimes when we are not connected to our bodies,
Minds,
Or spirits,
We feel unstable,
Not grounded,
And difficult to find our center.
When we are consumed and bombarded with messages wrapped in a cloak of fear,
We struggle to identify what is our own emotions and what are the emotions of others.
We carry anxiety and depression as our own,
When sometimes it doesn't belong to us.
Grounding is a way to reset and release anything you may have picked up along your way that no longer serves you.
From this space,
I invite you to repeat this affirmation aloud if it resonates for you.
With one hand over your heart,
Breathing in deep through the nose and out through the mouth,
I choose to acknowledge and not absorb other people's emotions.
I choose to acknowledge and not absorb other people's emotions.
One more deep breath in through the nose and out through the mouth.
I choose to acknowledge and not absorb other people's emotions.
Taking a deep breath in through the nose and letting it all out through the mouth.
I take a deep breath in through the mouth.
I take a deep breath in through the mouth.
I take a deep breath in through the mouth.
I take a deep breath in through the mouth.
Slowly begin to bring awareness back into your body.
Gently wiggling your toes.
Stretching your fingers.
You can relax by taking as much time as you need.
And when you feel ready,
You can begin to relax by taking as much time as you need.
