Hello everyone.
My name is Heather.
Please come and take a comfortable seat.
You can sit in a chair or put something under your sit bones or lean against a wall if you prefer.
And I invite you to gently push your sit bones down,
Rise up nice and tall,
Back nice and straight.
Close your eyes.
Invite your whole body now to soften.
Take a nice full breath in.
And as you exhale,
Allow it to come out the mouth with a sigh.
And really feel that sense of connection to your sit bones.
Soften the shoulders,
Your face,
Your jaw.
Allow the belly to relax.
Let your belly really soften and spill out like a Buddha belly.
Allow the space for the breath.
Soften your legs,
Your feet.
And then gently become aware now of the breath.
And no need to change it or control it,
Just witnessing it.
How's it feeling?
Where do you feel it the strongest?
And see if you can just allow it to flow like the tidal wave of a breath.
With each exhalation softening,
Softening more and more into your body,
Into presence.
I invite you to bring your awareness to Hirudaya,
The spiritual heart.
This is one finger width to the right of the center of your chest.
And with every breath out,
Begin to stroke the embers of the heart.
These glowing embers or little fire at the center of your chest.
Letting this warmth travel throughout your body.
As you blow on the embers of the heart,
Enlivening the fire.
Blowing gently on the embers of the heart,
Just like you're blowing on the embers of a cultivating the sense of love,
Connection,
Self-compassion.
You may even feel vibration or light.
And just allow yourself to open into this space.
And very gently,
I invite you to take a deeper breath.
Bring your hands together and to the center of your chest.
Take a little bow and with that we have finished our practice.
Namaste.
Wishing you a wonderful,
Wonderful,
Connected,
Self-compassionate day today.
