For this practice you can be seated with a neutral spine and your feet flat on the floor.
Tuck your chin into your chest slightly.
Place your hands palms down either on your thighs or one on your chest and one on your abdomen.
Or anywhere that feels good for you right now.
Take three long,
Slow,
Deep breaths.
Breathing deeply into the abdomen,
Expanding through the chest.
Exhaling to release.
Soften your jaw.
And inside your mouth.
Relax the space between your eyebrows.
Soften your gaze or close down your eyes as you continue to breathe.
Just with mindful awareness.
And with those three breaths just notice any space that you've created.
Especially if you've been a little bit tight lately.
Or breathing from the chest.
And now just checking in with yourself all the way from the tips of the toes.
Working your way up the body.
Connecting with all the tissues and just noticing if there are any little pockets of tension still hanging on.
Notice if the body is at ease.
And enjoy the feelings that this brings.
Not only connecting with the physical aspect but also seeing if you can connect with the subtle energy.
Connect with your emotional self so are there any areas where perhaps you could be holding emotions.
As you work your way up the body just notice if anything's changed in your seated posture.
Notice if there's any effort in this seated posture or are you at ease.
And once you've reached the crown of the head.
Just taking one long slow deep breath and sigh the breath out now.
And again deep inhale.
Exhale to release and sigh the breath away.
And again inhale.
Exhaling to sigh the breath away.
And just let the breath fall into its natural state,
Natural rhythm.
And just start to connect with the sensations of the breath.
As it enters and leaves the body.
Follow the breath on its pathway in and out.
Expanding,
Releasing.
Mindful awareness of the breathing body.
Held in the embrace of stillness and presence.
And just saying these six words internally or out loud.
On the inhale I am present.
On the exhale I am safe.
Inhaling I am present.
Exhaling I am safe.
And now inhaling feelings of love.
So connecting with the energy of love as you inhale.
Exhale to really feel that in your body.
And let's extend this to inhaling feelings of joy and contentment.
Feelings of inner peace and freedom of the mind.
So you are feeding the cells of your body with each inhale.
Bringing about these positive feelings.
Staying present with them.
Notice the feelings and sensations that arise in the body.
And now just connecting with the gratitude that you have for yourself.
For allowing yourself this time.
This time to reconnect with you.
Staying here as long as you need to,
As long as you want to.
And then slowly blinking the eyes open.
Welcoming the light.
And thank you for trusting me to guide you through this practice today.
