Welcome.
Begin to get comfortable by coming in and taking a seat,
Either cross-legged or simply sitting in a chair.
Start to sit up nice and tall and begin to feel comfortable with your surroundings,
Feeling safe.
We'll take three letting go breaths to start to come in and reconnect.
So when you're ready,
Allow for yourself to notice your breath and then after the next exhale go ahead and exhale it all out.
Take an inhale in and then open up your mouth wide and exhale with a sigh.
Take another inhale in and then open up the mouth and really sigh it out.
Let it go.
Say ahhh.
One more big breath in and now that you've arrived,
Open your mouth wide and say ahhh,
Allowing for your natural breath to start to flow more easily.
And if you'd like to,
I welcome you to close your eyes,
Lengthening up through the crown of the head.
Let the hands and arms come down softly,
Feeling the seat beneath you.
Allow for yourself to start to come down into the sit bones.
Really begin to notice here around the waist and the any tension,
Any areas that feel pain or discomfort.
Really feeling into the section of the body.
If at all possible,
You may begin to make some bigger,
Deeper belly breaths.
Imagining the belly softening on each inhale and perhaps widening,
Exploring how big you can make your belly and then on your exhale contracting,
Pulling the navel up and back as you tighten.
A few belly breaths here in this area of your body,
Feeling the sit bones connected.
And then moving to the outer edges of both hips.
From here again,
Feeling these areas of the body.
Coming up over the side waists,
Insides of the hips,
The groin.
Seeing if the belly still feels soft and relaxed.
Letting those wider,
Bigger,
Expanded belly breaths relax your nervous system.
Finding the lower back body,
Paying attention to your posture here and the curvature in your spine.
Notice if you're moving too fast forward in your life,
In this moment.
What happens if you correct your posture,
Realigning the spine,
To tuck the chin gently up and under so that the nostrils are tilted so that they're horizontally placed towards the earth.
And a few more bigger,
Deeper belly breaths together.
So feeling into the lower back area,
You might imagine a loved one,
Maybe somebody who's with us or somebody who has passed on.
Allowing for them to be here with you in your imagination,
Visualizing their hand somewhere there close by the lower back body.
Not an inch from the back body.
We're going to start to inhale and expanding this belly breath so much.
Perhaps we can feel that loved one's hand or their energy behind us.
And then exhale,
Softening the belly.
Again,
Inhale in and exhaling,
Releasing.
One more here,
Inhale,
Taking this all the way up and in and around as you exhale,
Softening,
Exploring more natural breathing here and letting go of any of the thoughts that should arise,
Recognizing them,
Noticing them.
Moving up from the lower back,
Finding the heart.
Feeling areas in front and behind the heart space.
Allowing for some breaths to occur right here at the lower belly,
Expanding the belly and then softening the belly.
Maybe another breath or two,
And then when you're ready,
Allowing for yourself to move all the way up over your heart to the shoulders.
Together,
We're going to release any tension from this long day.
Let it go.
So when you're ready,
Connecting down into your sit bones,
Inhale,
Reach your shoulders all the way up by your ears,
Squeeze them up and then shoot them towards the wall behind you,
Or maybe towards the back of the chair in your seat,
And then open up your mouth and exhale out.
Inhale again,
Reaching the shoulders all the way up,
Long tall spine,
And then exhale,
Dropping all that energy off the back body.
Inhale in,
And squeeze the shoulders together at the top,
And then open your mouth wide and say,
Allowing for yourself to continue to travel all the way up over your face,
Letting your face and the expression to feel softer now,
Feeling relieved,
Feeling relaxed,
Allowing for a few more belly breaths here,
And then to find ourselves fully grounded,
I invite you to take your hands,
And whether you've interlaced them,
Go ahead and release,
And take them out wide,
Inhale and reach the hands all the way up,
Palms touch,
And then exhale,
Exhale,
Pull the hands all the way down,
Inhale again,
Open the hands out wide,
Maybe even look up as the palms touch,
And then exhale,
Slowly pull the hands down through the midline,
Once more,
Inhale the hands out wide,
Together at the top,
The fingers and palms meet,
And then exhale,
Anchor the hands down and towards your heart space,
A few more breaths for yourself,
Checking in,
And then to slowly release,
Allow for yourself to let go,
Let go of your hands,
Bringing them back down,
Maybe towards the lap or the tops of the thighs,
And if you had your eyes closed,
Allow for your eyes to gently start to open again,
Taking as much time that you need to here,
And enjoying the rest of your day.
