Welcome back to your practice.
Drop in to a little bit of gratitude here for arriving here today.
Taking time for yourself,
Finding what feels good,
And bringing yourself back to a place of stillness.
When you're ready,
Comfortable in a seated position,
Finding a comfortable seat wherever you find yourself.
Whether you're in bed,
On the floor,
Or maybe you want to roll out your mat.
Just making sure that we're sitting up nice and tall.
Resting your hands on top of your knees or your belly,
And slowly drawing the eyes to close.
Start to notice your breathing here.
Notice every inhale,
Notice every exhale.
And again,
Thank yourself for being here in this moment today.
Showing yourself gratitude and appreciation.
Thank yourself for making the time to take a few moments of stillness.
And as you focus on the breath,
You start to notice how the breathing rate slows down.
Maybe inviting the left hand to come up to the heart space.
Applying a little bit of pressure here.
Noticing how the heart rate slows down.
Maybe bringing the right hand to the belly.
Holding yourself here.
And start to send the breath deeper into the body.
With every inhale,
Expanding the belly.
Feel the chest rise slightly.
Exhale all the way out.
Inhale and exhale.
Let's do three more of those.
Inhale through the nose,
Really fill up with air.
And exhale out.
Inhale,
Feel the expansion.
And exhale out.
Last time,
Making this one the deepest one yet.
Inhale,
Fill your body with energy,
With air,
With fresh oxygen.
And exhale out.
Now you may keep this breath awareness and move into a technique called three part breath.
So as you inhale,
You feel your chest and your collarbones rise.
Then feel your ribs expand towards the side.
And then finally feel the belly expand.
Exhale,
Belly falls.
Ribs come in.
Chest falls.
Inhale,
Chest,
Collarbones,
Ribs,
Belly.
Exhale,
Belly,
Ribs,
Collarbones,
And chest.
Three more of those.
Inhale,
Exhale,
Belly,
Ribs,
Chest,
Collarbones.
Two more to go.
Inhale,
Collarbones,
Chest,
Ribs,
Belly.
Exhale,
Belly,
Ribs,
Chest,
Collarbones.
Last time,
Inhale.
Just let that breath control go.
Falling back to your natural rhythmic breath.
Maybe notice how it feels a little bit different from how it felt before.
Notice how the nervous system is calmed down.
It's more at ease.
And then notice where the mind is at today.
Which thoughts,
Feelings,
Emotions are coming up for you at this moment.
And then we set our intention for today.
And as always,
I encourage you to set your own personal intention.
And if you are still here,
Great.
And if your hands are still resting gently,
I want you to place your hand at your heart space.
You can place both hands there if you would like.
And allow this intention to settle here at your heart space.
And again,
Check in.
Where are you at?
What thoughts are floating around in your mind?
And the key word here is floating.
We don't attach any of our thoughts.
We are not our thoughts.
We take the role of the observer.
We simply just observe and become aware of what's happening inside our minds.
So notice what's there.
And almost like a gentle breeze blowing by,
Allow the thoughts to blow through your mind.
So as they enter,
They exit just the same.
And then any attachments we might still be holding onto here,
Release that.
Let it go.
Allowing anything not serving you to pour out.
Almost like a deep cleaning of the mind.
Create new space,
New energy.
And then once again,
Checking in with how you are really feeling.
And be quite detailed with what's happening in your emotional landscape this morning or today.
Feel as your hands are still resting on your heart in the center of the chest.
And really allow this tactile response with hands on top of your body to feel the feeling.
If you could touch this feeling,
What would it feel like?
Maybe it feels quite heavy,
Quite rough,
Involving our other senses too.
What does this feeling look like?
If there is a specific color you attach to it.
And again,
Don't think too much on it.
Just the first thing that comes to mind.
And then,
What does this feeling smell like?
Is there a specific smell you can you can attach to this feeling?
What does this feeling sound like?
Maybe there's a slight hum or a low vibration.
Maybe it's chirping of birds.
And then lastly,
What would this feeling taste like?
And keeping all of those senses in the mind.
Being really detailed with how we are feeling.
That specific emotion and what we are moving through.
We gently release the grip we have on it.
We let it go.
We pour this feeling out of our heart space.
Almost as if now you are holding this feeling in the palm of your hands.
As it exited your heart,
Exited your body.
Allow it to pour out from the internal to the external.
And know that you are not this feeling.
You are just simply experiencing it.
And whatever it might be,
It too shall pass.
And before we end our practice today,
Let's keep this idea of releasing,
Letting go,
Surrendering for the rest of the day.
Maybe even for the rest of the week.
Let's allow this intention to guide us through our approaches.
The way we hold ourselves.
The way we deal with challenges in our day.
Knowing that each feeling,
Each emotion,
Each experience can be released in any moment.
Knowing that you can come back to the breath.
With every exhale giving yourself the opportunity to let this go.
Slowly you can start to come back to the body.
Back to the breath.
Seal your intention and your practice.
And again thank yourself.
Show yourself appreciation.
Give yourself one last moment here.
So inhale and exhale.
Sigh it out the mouth.
Let those last few moments of tension or stress,
Whatever you are holding on to,
To release through the breath.
And when you are ready,
Coming back into this space.
Gently opening up the eyes.
Have a beautiful day.
I love you.
