Go ahead and find comfortable seat,
Whether that's sitting down on your yoga mat on the floor in a comfy chair or lying down in your bed.
And when you're there,
I want you to notice what you feel beneath you.
What is holding you up?
What is supporting you?
How does it feel to be supported?
Where on your body do you feel it?
Just noticing.
Now bringing your awareness to your breath.
Where do you feel your breath?
Do you feel it on your upper lip?
As you inhale,
Maybe it's a cool sensation.
And as you exhale,
Maybe a bit of a warm sensation.
Do you feel your chest expand and collapse?
Or your belly does it rise and fall?
You may even feel it in your shoulders,
Just becoming aware of it,
Noticing it,
Following it.
And maybe it moves.
Notice your inhale expanding you.
Your exhale as it softens.
When you inhale,
What are your thoughts?
When you exhale,
What are your thoughts?
Maybe try this.
Inhale,
Gather.
Gather those thoughts and exhale.
Let them go.
Let them float by.
Let them leave.
Let them roll down your back.
Inhale.
What are you thinking?
Exhale,
Let it go.
Almost like a cloud floats by.
And you notice that cloud.
Maybe you say hello,
Cloud,
And then you let it go.
Goodbye,
Cloud.
Just leaves and passes.
You allow it to go.
You don't hold on.
Knowing you can come back to these thoughts after our time together,
They will still be there.
Your list will still be there.
We are always thinking we're not trying to stop that.
We're pausing,
Taking a break,
Letting it pass quicker.
It's a practice of letting go and making that space that emptiness that pause a little longer.
So we're going to come back to that breath.
Want you to feel it where I guide you.
As you inhale,
It comes up your spine all the way up,
Up,
Up,
Up,
Up,
Hits the top of your head,
Your crown,
And then the exhale comes down the front of your body along your face,
Your chest,
Your belly,
All the way down to the bottom of your sit bones or the bottom of your tailbone,
Your root chakra.
And then an inhale again back up your back.
And then an inhale again back up your back spine all the way to your crown and then exhale down your front body.
You can even imagine like a waterfall falling down,
Letting it go,
Softening,
Releasing,
Inhale up your back body.
The top of your inhale reaches your crown,
And then you let it fall down your front body.
Inhale back up.
Exhale down the front.
Now bring the awareness to your belly.
Inhale,
Expand,
Make the belly big.
Exhale,
Let it go.
Inhale,
Expand big,
Big,
Big,
Big.
Exhale,
Let it drop.
Once more.
Inhale,
Expand.
Exhale,
Let it go.
Now we're going to feel it in our chest.
Inhale,
Expand your chest wide,
Even imagine you're chest expanding out through your back.
So it's big.
You're filling it up from all directions.
And then an exhale contracts.
Let it all come back in.
Inhale,
Big,
Big,
Big,
Big.
All directions.
Exhale,
Let it go.
Exhale,
Let it go.
One more.
Inhale,
Expand,
Reach far,
Fill everywhere.
Exhale,
Let it go.
Now your shoulders might be a small,
Slight movement,
And it might be a big movement.
You feel into your body,
Do what's right for you.
So an inhale,
Shoulders up.
And then exhale,
Shoulders drop down your back.
Let it go.
Drop more than you've let them drop.
Inhale.
Maybe it's just a little millimeter.
Inhale up.
Maybe just notice it.
Don't even feel a movement.
And then an exhale.
Let them drop down.
Inhale.
Exhale and exhale.
Okay,
Now we're going to bring our awareness to our body.
Just noticing for yourself.
Where do you feel your body right now?
Whatever comes to you first,
Allow that to be.
Nothing needs to be perfect or right here.
It's just you feeling.
Feel and notice what you are feeling.
What are the sensations?
Is it ache?
Is it calm?
Just your breath moving your body.
Narrow in on this part of your body for a moment.
Feel it.
Recognize it.
And then let it go.
Let it fade away.
Now feel again and check in with your body.
Where does your mind take you?
Where do you feel something in your body?
Notice it.
Say hello back.
Hello belly,
Wherever it is.
And then let that awareness fall away.
Drop it.
Another one noticing being aware and then say goodbye.
Let it go.
Let it fade away.
This is the practice.
Things come up,
But we don't focus on them for a long time.
We let them go knowing we can come back.
We can come back to feeling our body,
Come back to feeling our breath,
Come back to our thoughts.
For now,
Just let them fade away.
So I'm going to give you about a minute to do this practice on your own.
Noticing maybe the thoughts,
The feelings,
And then allowing them to fade,
Trickle away,
Pass by.
Coming back to your inhale and then an exhale.
Again,
Inhale.
Feel it filling you up and the exhale softens you.
Noticing and then letting that go.
I'm coming back to feeling what's beneath you.
Where are you feeling it?
What is it?
Is it hard or soft,
Comfortable?
Paying attention to where it's supporting you and then letting that go.
Coming back to where you are in your room.
Coming back to my voice.
Coming back to you.
