So letting yourself settle in here.
Setting your body in this position that you've chosen.
Aware of the emotions that are here right now.
The thoughts passing through.
No matter what came before this or what is going to come next,
Right now there's nothing you need to do.
Nowhere you need to go.
So allowing yourself,
Body,
Mind and heart to be right here in this moment.
Directing your attention now to your breathing.
No need to do anything different.
No need to think hard about breathing or do anything special.
Just allowing yourself to breathe as normal.
Letting your attention be held.
Letting yourself be drawn in by this gentle rising and falling.
There may be sounds around you.
You may notice that sometimes it's difficult to bring attention to your breathing.
There may be busy thoughts or strong emotions.
This is fine and no need to push any of it away.
Letting it all be here and when you can,
Shining this light of attention on your breath.
And now let yourself bring to mind all that supports you.
All that is underneath and behind you,
Supporting you as you live this day.
Letting yourself bring to mind the people who love you.
Those who live on the earth and those who live on in your heart.
Perhaps seeing their faces or imagining them surrounding you.
People who have taught you,
Helped you to grow.
People who care for you.
Perhaps other beings as well,
Animals.
Whatever you consider to be a friendly,
Nourishing or supportive being in your life.
Bringing to mind too your own inner resources.
All that you were born with,
Your strengths,
Your gifts and talents.
All the skills that you've cultivated,
These areas where you've brought time and effort and attention.
The experiences and the learnings along the way.
All of this is a part of you.
All of this is with you today.
And so if you like,
Inviting yourself to repeat these intentions.
May I be open.
May I be open to all that is good,
That is beautiful.
The unexpected things that come my way.
May I be open.
May I be courageous and tenacious.
May I do amazing things even when fearful and tired.
May I be courageous.
May I be tenacious.
May I trust myself.
May I have trust in my abilities and my judgment.
And may I have compassion for myself.
May I take care of myself in difficult times.
May I show love and gentleness toward myself.
And if you'd like,
Adding your own intention,
Whatever comes to mind,
Whatever you would like for someone to whisper in your ear.
Taking a few more conscious breaths and in a moment I'll ring the bell.
May you be happy.
May you be happy.
