I know how hard it is to truly let go,
But just for this moment,
We're going to practice the surrender.
For the next few minutes,
We're choosing to let go of all we've accumulated,
The stresses,
The worries,
The to-do lists,
Even if just for this brief moment,
We're deciding to be fully here,
Now.
This is your time to release,
To reset,
And to simply be.
As we begin,
Take a deep breath in through your nose and out through your nose.
Acknowledge all that you've carried with you through your day,
The thoughts,
The emotions,
The experiences.
Now imagine yourself gently lifting this weight off of your tired shoulders and setting it down.
Whatever has happened,
Whatever is waiting for you later,
It can all wait.
Right now,
All that matters is your breath,
Your body in this space of calm we're creating together.
Begin by finding a comfortable position.
If you're sitting,
Ensure your spine is straight,
But not too rigid.
If lying down is more comfortable,
That's perfectly fine.
If you feel an itch,
Scratch it.
If you have a pain,
Gently rub it.
Allow yourself to be as comfortable as possible.
Take a deep breath in through your nose and out through your nose.
As you exhale,
Allow your face to soften.
Feel the tension melting away as you exhale.
Breathe in again,
And as you exhale,
Let your throat relax and loosen.
Now take a long,
Slow,
Deep breath in.
And as you exhale,
Feel your heart softening,
Just allowing that sensation to spread.
Continue breathing gently in through your nose and out through your nose.
When I breathe in,
I'm aware of my in-breath.
When I breathe out,
I'm aware of my out-breath.
In-breath and out-breath.
Notice how the swirl of thoughts and sensations slowing down.
Whatever tension was there before you arrived is now being released.
Ride that breath,
Becoming softer and softer with each cycle.
Feel that softness spreading to your eyelids.
As you exhale,
Feel your belly soften and relax.
Notice that there's a small space between your inhale and your exhale.
Your breath comes in.
There's that flicker of space,
And then your breath flows back out.
Just watch that,
Notice it.
Don't force or concentrate,
Simply witness the breath.
When I breathe in,
I'm aware of my in-breath.
When I breathe out,
I'm aware of my out-breath.
At the top of your next inhale,
See if you can lengthen that space just a beat.
Then flow into your exhale,
Just lengthening that space by one small beat,
Creating more spaciousness within you with each exhale.
Notice that your heart is calm,
Tranquil,
At peace.
So is your belly,
Your throat,
Your face,
And your mind.
Again at the top of your next inhale,
See if you can lengthen that space a beat,
Just a beat,
And then gently collapse into your exhale.
I'm aware that your feet are comfortably on the ground or you're grounded in your seat.
You're safe.
All is well in your world right now.
All is well,
Because in this present moment,
All is perfect.
Now let's take a journey in our mind.
Transport yourself back to a childhood moment when you're sitting on a swing.
You feel so safe and happy.
You can feel the cold metal of the chains against your palms.
And as you inhale,
You swing back with a smile.
And as you exhale,
You swing forward,
Free.
You're full,
You're whole,
Without a care or worry in the world.
Continue to swing,
Allowing your breath to control the movement.
Swinging back as you inhale,
And swinging forward as you exhale.
You control the hang time.
Make it as long or as deep as your breath.
Feel the joy and the simplicity.
Feeling yourself coming back to your wholeness as your swinging slows.
Feel yourself returning to groundedness.
You're safe and you're happy.
Slowly bring your awareness back to the present moment.
When I breathe in,
I'm aware of my in-breath.
And when I breathe out,
I'm aware of my out-breath.
In-breath,
Out-breath.
Notice your breath,
Your body,
The spaciousness within you,
The space around you.
And when you're ready,
Gently open your eyes and come back to the room.
Notice what you're sharing your breath with,
Your space with,
What is alive in the room with you.
Notice the lightness of your being,
Your shoulders a little lighter,
Your throat more open,
Your heart a little fuller.
I call this cultivating inner hospitality.
With our breath and gentle awareness,
We can create a sanctuary that's always waiting for us.
Remember,
You can return to this peaceful state anytime you need.
Wherever you are,
Simply close your eyes,
Notice your breath.
And even if just for a moment,
All is well.
Be well.
