Welcome.
Find a comfortable position,
Whether sitting or lying down.
If you're sitting up,
Just make sure that you're sitting with your back straight.
Focus on your breath.
Begin to feel the breath in your body,
Your stomach filling,
Your chest expanding.
Now take a deep breath in.
Hold it at the top and slowly let a breath out through your mouth,
Letting everything go.
Take another deep breath,
Breathing in as big as you can,
Feeling that stomach filling,
The chest expanding.
Hold it at the top and then let it go out of your mouth.
One more time.
Inhale deeply,
Filling that stomach and then your chest.
Hold it at the top and let it go out your mouth.
Now start to just breathe normally.
Slow your breathing down.
See if you can breathe in for a count of five,
Holding at the top for a moment and then breathing out for a count of five.
In and out of your nose,
So let's count it together.
Breathe in one,
Two,
Three,
Four,
Five and hold and breathe out one,
Two,
Three,
Four,
Five and hold.
Let's do it again.
One,
Two,
Three,
Four,
Five and hold and breathe out one,
Two,
Three,
Four,
Five.
Just continue on breathing in and out through your nose,
Slow and steady.
Now feel your body against the surface you are resting on.
See if you can relax,
If you can sink in just a little deeper.
Relax into the surface.
Feel the clothing against your body,
The air on your skin and there's nothing to do.
There's nowhere you have to be right now.
The things in your head can wait for just a few moments.
This time is just for you.
Now during this practice it's common that you're going to have thoughts going back and forth in your brain.
They're gonna pop up in your brain and that's okay.
We think so many thoughts all of the time.
So when this happens just recognize that you're thinking or you're feeling and then let it go.
Let it go.
So just be here.
Be here right now.
Be here right now.
So think again about your breath.
You're breathing in for a count of five.
You're holding at the top and you're breathing out for a count of five.
You breathe in,
Your stomach is filling,
Your chest is expanding and then you're letting it go.
Remember there's nothing that you have to do.
Just be here right now.
Be here right now.
Picture yourself standing by the water.
This may be a stream that you know near your home.
Maybe it's at the ocean and you're standing right up near the water.
You can see the water flowing.
So as you're watching the water run by you,
You see a leaf that's floating in the water and the leaf is carried away right before your eyes.
So as you have thoughts that come up for you,
Maybe it's your to-do list and your thoughts keep pumping up in your mind,
That chatter,
Just send those thoughts onto that leaf.
Think of your thoughts as a leaf in the stream that they just come and they go.
You don't need to hang on to the thought.
You're just observing it.
You're observing it come and you observe it go.
So let's focus again on your breathing.
Keep your breathing slow.
Your stomach is filling,
Your chest expanding as you breathe in,
Holding it at the top and then you breathe out again for a count of five.
Feel your body against the surface you're resting on.
See if you can relax and sink a little deeper and there's nothing to do.
There's nowhere you have to be right now.
Be here.
Take a few moments and focus on your heart.
I want you to think of your heart focusing on your physical heart within your body.
Did you know that your heart is so powerful that the magnetic field produced by your heart is more than 100 times greater than the brain?
So let's focus on that heart within your body.
As you breathe in for a count of five and you breathe out for a count of five.
Now what kind of day do you want to have?
What kind of day do you want to have today?
And how do you want to feel in your heart?
Do you want to feel joy?
Do you want to feel more peace?
What is the feeling that you want to have more of?
Let's find that right now.
Maybe it's love.
Think about someone that you love that when you spend time with this person you can feel your heart expanding with love.
Think of this person for a few moments.
Is it a spouse or significant other?
Is it a child?
Is it a friend?
Maybe even a pet?
Think about this person that you love and how you feel when you're with this person.
Feel this feeling in your heart and let it fill up so that you feel like your heart is growing and expanding with this feeling of love.
Feel the breath as it goes in and out of your body.
Feel your stomach expanding,
Your chest expanding as you breathe in.
Hold it at the top and then breathe out.
Breathe in for a count of five.
Feel that stomach,
Your chest expand.
Hold and breathe out for a count of five.
Be here right now.
This is your time.
This time is just for you.
What is something else that you'd like to feel in your heart right now?
Let's try joy.
I want you to think of a time where you felt incredible joy,
A moment that happened in your life where you were filled with joy.
Think about that right now.
Feel the joy in your heart.
Feel it begin to expand like a light in your heart.
Let it fill you up,
That feeling of joy.
This raises your energy,
It raises your heart coherence,
Which is so good for you.
So think about your heart and this feeling of joy.
Let it magnify in your body.
Let's take one more positive emotion for you to feel through your heart.
Let's take peace.
Think about a time where you felt at peace.
Maybe it's been a long time ago.
That's okay.
Think about a time where you felt at peace.
Go there now.
How did that feel in your body when you felt completely at peace?
If you're having a hard time thinking about that,
Then imagine what it would feel like in your body to be completely at peace.
Because you're safe right now.
So let that feeling of peace come over your body.
How does that feel in your heart?
Remember,
No matter what the circumstances that you find yourself in,
That you can always choose your response.
You can always choose your attitude.
You can always choose your perspective.
So you can choose to have love in your heart.
You can choose to have joy in your heart,
To have an optimistic,
Joyful mindset.
You can choose to have peace in your heart and a perspective that everything is going to work out okay and that whatever it is that comes your way,
You can overcome.
So feel the breath again as it goes in your body and the breath as it goes in and out of your heart.
As you breathe in,
Feel your stomach filling and your chest expanding.
Hold it at the top and then breathe out,
Letting it all go.
And now as we wrap up our practice,
I want you to take some deeper breaths with me now.
Let's take a really deep breath in,
Filling your stomach,
Filling your chest,
Filling your body,
Expanding.
Take one more sip of breath,
Just a little bit more,
And hold.
One,
Two,
Three,
And then let it go out the mouth.
We're going to do that two more times.
Breathe in deeply,
All the way to the top.
A little more.
Hold it.
Keep holding.
You can do it and let it out.
And one more time,
Deep breath in.
Hold it at the top and then sigh it out.
Now I want you to go forward in your day and choose the kind of day that you want to have.
Choose an optimistic,
Joyful mindset and have a great day.
