Find a comfortable position either seated or lying down.
Gently close your eyes and begin to connect with your breath.
Take a full breath in through your nose and gently let it out of your mouth.
Try that two more times,
Inhaling and exhaling.
Breathing in and letting go.
Take a moment to observe how you feel right now in this place.
Without judgment,
Just noticing everything that you are experiencing.
What do you feel?
As you begin to bring more intention and awareness to your breathing,
Notice your breath begin to naturally slow down.
Feel the air moving like a wave in and out of your nose.
Release tension as you send the breath deep down into your belly.
Feel it expand.
Feel your rib cage move out and feel your chest and collarbone widen.
Slowly release the breath and feel the slow fall of your chest,
The hugging in of your rib cage and lastly your belly button in towards your spine.
Continue to observe the breath move in and out through your nose.
Maybe here you begin to lightly constrict the muscles in the back of your throat and find an ujjayi breath,
That audible oceanic breath.
Feel the warmth wash over the throat.
Notice the heat begin to rise in your lungs,
Chest and throat.
Perhaps here the exhale begins to lengthen slightly longer than your inhalations.
Emptying the air completely out and notice the pause at the bottom of every exhale before you actively draw fresh new air back in.
As you continue to breathe with intention and ease,
Bring your awareness to your body being supported by the earth.
Feel the support of whatever structure is holding you up.
Observe where you are holding on to any tension.
See if with every exhale you can allow yourself to release a little bit more.
Know that you are safe.
Know that you are supported.
Know that you are grounded.
I will now begin to call out different areas of your body and I simply want you to bring awareness to that place.
Try not to assign meaning or create any stories around the body part,
But just notice.
Bring your awareness to your right foot.
Acknowledge your right big toe,
Second toe,
Third toe,
Fourth toe and little toe.
Become aware of the sole of your foot and the right ankle.
Notice your calf,
Knee,
Thigh and right hip.
Follow this awareness across your pelvis to your left hip.
Notice your left thigh,
Knee and calf.
Become aware of the left ankle and the sole of your foot.
Acknowledge the left big toe,
Second toe,
Third toe,
Fourth toe and little toe.
Bring your awareness to your abdomen,
Your chest and your collarbone.
Notice the low back,
The upper back,
The shoulders.
Follow this awareness to your right shoulder.
Notice your right arm,
Wrist and hand.
Become aware of your right thumb,
Index finger,
Middle finger,
Ring finger and pinky finger.
Acknowledge the palm of your hand and follow the awareness back up the right arm and over to the left shoulder.
Become aware of your left shoulder,
Arm,
Wrist and hand.
Become aware of your left thumb,
Index finger,
Middle finger,
Ring finger and pinky finger.
Acknowledge the palm of your hand.
Shift your awareness to your head.
Become aware of your face,
Your mouth,
Nose and forehead.
Notice the space between your eyebrows and just soften there.
With your entire body now grounded and relaxed,
Begin to cultivate your energy around finding calm.
Feel the calm coming over you here in this moment like a wave washing over your entire being.
Say to yourself internally,
I am cultivating energy around happiness,
Prosperity,
Contentment and peace.
Know that whatever may be weighing you down or putting you in a state of overwhelm is temporary.
Say to yourself internally,
This is hard but I can handle it.
Find peace in knowing that as the weight of the storm settles,
You will remain intact.
Say to yourself internally,
I trust that everything will unfold the way it should and I am strong enough to keep my head lifted as I walk towards the light.
Take a few more moments here allowing room and space for a little more release.
Notice what you can let go of and what you can call in.
You can stay here as long as you need to but when you're ready,
Slowly start to bring movement back into your body.
Begin to wiggle your fingertips,
Maybe rotating the wrist and then slowly place your right hand over the center of your chest and bring your left hand on top of the right.
Feel your heartbeat.
You are still here.
Take a deep breath in through your nose and slowly release it through your mouth.
And as you continue on with your day,
Just remember that you've got this.
