Please come to a comfortable seated position.
Allow your hands to rest gently on your lap with the palms facing up towards the ceiling or towards the sky.
A simple yet powerful gesture of receptivity.
A willingness to collect all that has been intended for you.
And then encourage your eyelids to close down heavy.
And take a moment to settle.
To arrive.
To welcome darkness.
With your eyes remaining closed begin to perform an easy scan of your physical body.
Noticing anything that arises as you do this.
Any tightness.
Any tensions.
The gurgling of your stomach.
The speed of your heartbeat.
Your breath.
Easy scan from the crown of your head to the tip of your toes.
Begin to bring to your mind's eye a situation that is currently stealing your peace.
Perhaps it's a relationship that requires adjusting in some way.
Maybe it's something that scares you.
That causes you stress or anxiety.
Any conflict that has arisen in your life,
Either recent or long standing.
Bring to your mind's eye whatever it is that you feel could use some resolution in your life.
And notice how your body responds when you invite yourself to look at what you fear the most.
What happens in your physical frame when you bring shadow to light.
And regardless as to how your physical body is responding at this time in this moment to this situation.
Come to understand that only through softening,
Only through surrendering to these powerful emotions will they be permitted to pass through you.
Tightening around them and holding on this merely keeps them stuck inside.
And now begin to deepen your breath.
Inhaling and exhaling through your nose.
Long,
Steady,
Smooth breaths in.
And long,
Steady,
Smooth breaths out.
Connecting each inhale and each exhale as if there is no beginning.
There is no end.
A gentle merging of air into and out of your lungs.
And as you breathe deeply,
Begin to plant a seed of intention to breathe with any fear or anxiety that you feel.
Warmly welcoming it in and permitting yourself to soften around it so it may move and it may leave.
On your next inhale,
Inhale deeply,
Breathe in love.
And exhale to relax the shoulders,
To soften the jaw,
To allow the body to be passive.
Breathe out.
And then an in breath breathing in,
Taking in love and an out breath exhaling to relax in the face of fear.
Breathing in deeply love,
Love,
Love and exhaling to breathe out,
Soften,
Soften,
Soften.
In breath,
Breathe in love.
And exhale,
Breathing out to dissolve fear.
Breathing in love deeply,
Fully and breathing out to melt away fear and stress and anxiety.
Inhale breathe in love right into your heart.
Just breathe it in and breathe out fear.
Just let it go.
In breath,
Love.
Out breath,
Fear.
Breathing in love,
Feel it,
Breathe it in.
Breathing out whatever energy needs to move,
Even moving the physical body if that feels good for you.
Breathing in love and breathing out what needs to leave,
Letting it move.
Breathing in love,
Soaking it up,
Bathing in it and breathing out,
Letting the fear be seen,
Letting it move and go.
Breathing in love,
Inhale,
Fill up and breathing out to see the fear.
I see you,
I love you.
Last time,
Breathing in love,
Really filling up completely.
Breathe out to release from the inside out.
And pause at the base of that exhalation,
Resisting the urge to breathe in and softening,
Relaxing,
Giving yourself permission to sit here completely empty,
Without anything,
Without anybody but yourself.
Feel.
Notice.
And then slowly,
Mindfully,
Begin to inspire air into your lungs.
Feel up the space in and around your heart,
Your chest all the way up to your collarbones,
Breathe in and then pause at the top of that inhalation,
Holding the air inside of you,
Pausing completely full,
Completely whole.
This is how fast things can change.
Exhale slowly,
Releasing,
Relaxing and returning to your natural,
Your normal breath.
And then when you feel ready,
Slowly,
Slowly,
Begin to flutter your eyelids open.
And gradually returning yourself back to this space and this time with a resounding awareness that everything is okay,
That everything is alright.
