Welcome,
My love.
This practice is your invitation to come back to peace.
To let your body soften after all the movement,
The noise and all the things you've done today.
Now,
You don't have to do much,
Just be with yourself.
Be fully present.
You don't have to fix or change anything.
Just accept and welcome yourself as you are.
Let your body and your nervous system know it's safe to slow down now.
Find your comfortable space,
Comfortable position sitting or lying down and let your eyes close gently as you start feeling the surface underneath you as you let the earth hold you.
Feeling the weight of your body being held by your bed or the floor.
And let your breath deepen.
Just slightly,
Not forcing it,
Not trying to exaggerate it,
But allowing some more space in your breath.
Allowing that space first from your belly,
Then feeling it through your ribs,
Through your chest,
And then all the way down through your chest,
Ribs,
And belly.
As you breathe in,
Imagine that soft wave of peace entering your whole body.
And as you breathe out,
Imagine another soft wave flowing down your body,
Softening your shoulders,
Loosening your jaw,
Relaxing your belly and your legs.
As each one of your breaths becomes a little bit longer,
Deeper,
And slower,
You're sending a message of safety to your nervous system and to your body.
You can feel safe here.
You can relax.
Feel the contact of your body with the ground,
The texture beneath you.
Is it soft or hard?
Is it cold or warm?
Just feel and observe it without judging too much and without going too deep into your mind.
Sense your body in the space.
Sense your spine,
Your hips,
And your legs.
That solid support underneath you.
You're here.
You're breathing.
You are alive.
You're safe now.
Now,
We're going to begin to bring gentle movement or micro-adjustments to your body.
So,
Keep relaxing and follow whatever feels good for you.
Maybe inviting a slow roll of your shoulders,
Slightly rolling them to the back,
Letting your shoulders and that weight of your shoulders to melt away.
Maybe you softly sway side to side.
Or turn your head to the right and the left,
Feeling your neck muscles and allowing your neck and your head to relax just a little bit more through these small adjustments.
And maybe also slightly moving your hands and your wrists.
If we use our hands a lot and spend a lot of time on the laptop,
It's really good to stretch your wrists,
Your fingers,
And invite just a gentle circular movement with your wrists.
And stretch your fingers in whatever way feels good for you.
And then maybe a gentle movement or shake of your legs.
If you're lying down,
Just slightly shake your legs down to the earth.
Or if you're sitting,
Maybe stretch the legs away from you and let them tap gently to the floor.
Let these small movements be like ripples,
Reminding your body that it's free to move,
It's free to explore and free to release.
You're also invited to take a deeper sigh here.
When you inhale,
Filling yourself up with peace.
When you exhale,
You fully release.
You open the mouth and exhale fully.
Let go of any holding,
Of any tension.
A few more times like that,
Inhaling peace and exhaling strong release.
Noticing how your body feels after each slight movement and after each breath.
Maybe there's a little bit more space,
A little bit more ease.
Now bring your awareness to your heart area.
You can place one hand onto your heart,
Your chest and the other on your belly,
Feeling the warmth of your own touch.
This is a very simple and yet profound and sacred way to connect with yourself.
Feeling that warmth of your touch and sending yourself love,
Simply for being here.
Breathe into your hands,
Keep feeling that air underneath your hands.
Inhaling softness and exhaling heaviness.
Inhaling softness and exhaling heaviness.
Letting your nervous system know,
I am here,
I'm supported.
It's okay to rest now.
My body knows how to rest.
Peace lives within me.
I am supported.
It's okay to rest now.
My body knows how to rest.
It's okay to rest now.
My body knows how to rest.
Peace lives within me.
This golden light represents your safe and regulated state.
That state of inner peace.
And notice how that peace feels for you right now.
Know that you can come back here at any time when you feel a little dysregulated and out of balance.
This is your space of pure peace and awareness.
Take one more full,
Deep and nourishing breath in and out,
Letting go completely.
Feel free to keep relaxing here longer and longer.
Or if you want to come back to your day,
When you're ready,
Open your eyes.
Bringing that calm within you into the rest of your day or evening.
Thank you so much for connecting.
Namaste.
