Breathing,
Begin to connect body and mind,
Inhale,
Exhale,
And with each exhale let go of tension,
Let go of thoughts,
And make space,
Create a space within yourself.
Without seeking anything,
Without forcing anything,
Reconnect with your breath,
A soft gentle breath that soothes the body and mind.
Notice your points of contact and bring awareness to your feet touching the ground,
To your legs resting on the floor,
To your weight on the cushion or chair,
And stay with the sensations of weight,
Warmth and contact.
Then bring your attention to the top of your head and slowly let your attention descend through the skull,
And as your attention passes relax the muscles of your forehead,
Relax your eyes,
Your cheeks,
Your mouth,
Relax your neck,
The muscles of your throat.
With each exhale lighten the weight on your shoulders,
And gently guide the weight away from your shoulders.
Let go of thoughts,
The must do,
Must do mindset,
We put it aside,
It's not needed now.
Allow yourself to feel light and relaxed.
Relax your arms,
Your hands resting on your clothes or legs,
And relax the muscles of your back.
Slowly let the breath travel down and let it descend along the spine bringing relaxation.
If there is discomfort or a sensation it's okay,
If it's too much you can shift somewhere else,
Otherwise let it go,
It's okay as it is.
Perfection is not required here.
Relax your legs,
Your feet,
And gently return to the breath,
A natural breath,
Not forced,
Letting yourself simply breathe without technique.
And now in this state of quiet,
Of peace,
In this space you've created within yourself,
Imagine having yourself right in front of your eyes and look at yourself,
Observe yourself.
Observe yourself,
Your posture,
You are truly you as if looking in a mirror.
And as you observe yourself you can repeat this mantra,
I am here for you while looking at yourself.
I am here for you and say your name.
Breathe,
Calm yourself,
And again I am here for you,
Saying it with your name.
Notice what happens in your heart,
What shifts when you say I am here for you.
Then you can say I am here with you and I am happy.
And it is always directed at yourself,
Naming yourself,
I am here with you and I am happy.
Notice in your body what changes,
What moves,
Expands as you tell yourself you will take care of yourself.
I am here with you and I am happy.
Now look at the part of yourself that is suffering,
That anger,
That expectation,
The self in difficulty that is in front of you and look at it intently.
And say to it,
I know you are suffering,
I am here for you,
Naming yourself.
I know you are suffering and I am here for you.
I know I am suffering and I am here with myself.
And let this phrase resonate,
I know I am suffering and I am here with myself.
You can contact this suffering,
Notice how it is,
Where it is,
What shape it has and let it go.
Do not hide it,
You can go deep.
I know I am suffering and I stay here with myself.
Take the time,
Take the space.
Now look at the man or woman in front of you,
Observing them with love,
With kindness.
May you be happy,
At peace and safe.
Say it to yourself,
Look at yourself,
Observe yourself.
May you be happy,
At peace and safe.
And then bring it inside yourself,
May I be happy,
At peace and safe.
And as you repeat this mantra within,
Imagine a light entering from the top of your head,
Passing through the head,
Throat and shoulders,
Reaching the heart and exhaling from the heart,
Expanding outward like rays,
Illuminating everything around you,
Spreading this light through your body and the surrounding space.
May I be safe,
At peace,
Happy and healthy and nourish yourself with this light,
This love for yourself,
Nothing else,
Just love for yourself.
And repeat again,
May I be happy,
At peace,
Safe and healthy.
And now before returning to the outside,
Let's take a few minutes of silence until the sound of the bell and let these phrases,
These mantras,
Follow their course,
Their process and go where they need to go.
We simply stay in receptivity and listening,
Everything is perfect as it is.
We do not interfere but welcome and embrace whatever arises.
