Hello everyone and welcome to this short morning practice to help you set the pace for the day ahead.
I invite you to find a comfortable seat for your body.
Wherever you're at.
Whether it's on your way to work.
Or if it's the first thing you do getting out of bed in the morning.
Perhaps you have already become busy.
And you're carving out just a couple of minutes for you to feel centered again.
I invite you to take the next couple of minutes.
To simply be here.
And breathe together with me.
It is so important.
Before we get wrapped into all the things that we have to do during the day.
To take a moment.
And breathe.
So as you take a breath in,
Feel the air travel through your nostrils all the way deep down into your belly.
Filling the spaces that aren't usually filled.
Especially when we feel stressed out or overwhelmed,
Our body contracts our muscles clinch up and it's even harder for the breath to travel.
Into all the spaces it needs to travel to.
So without forcing too much,
Just gently acknowledge how you're breathing,
How much capacity you have.
At this moment.
And as you breathe out,
Let everything go.
Continue to breathe.
And with every exhale.
I invite you to feel your body anchored a little bit deeper.
Into the surface that supports you.
Whether it's a chair or perhaps you're standing.
And bring your awareness to the surface that supports you.
And when you breathe out,
Allow yourself to settle just a little bit deeper.
As you breathe in,
Feel your shoulders rise.
And as you breathe out,
Feel them drop.
And as you breathe in again,
Feel into your hands and arms.
And as you breathe out,
Allow them to drop as well.
As you breathe in.
Feeling to your pelvis and your thighs your legs and your feet.
And as you breathe out,
Allow them to relax and become heavy.
And when you breathe in again Imagine your breath travel down from the tip of your head down to your feet.
And as you breathe out.
Feel your spine.
Gently relax as well.
And fully settle into the surface that supports you.
And you can also invite some gentle movements to your neck.
Your shoulders,
Your hips,
Your ankles.
Almost like you're moving in slow motion.
And as you're moving,
Continue to breathe into these parts of your body.
And with every single exhale.
See if you can just bring a little bit more spaciousness.
To these parts of your body.
Feel them gently be stretched.
And feel a little bit more relaxed as you exhale.
Now I invite you to bring your hands to your heart.
Maybe place one hand on your belly as well.
And as you breathe in again and out again.
Tune into how your hands are rising and falling.
With your body.
Notice how alive you are.
With every single breath.
You are sustained.
You are supported.
You are loved.
Even when you cannot see it yet.
And when you breathe in and out again.
Soften your expectations of today.
Soften your judgment and criticism if there is any.
And acknowledge that you are doing the best that you can.
I invite you to pray for today.
Pray for what you're worried about.
Pray for your anxieties.
Perhaps pray for your loneliness.
Or your disappointments.
I invite you to lay out everything that is in your heart and mind.
In the open.
You can stay here for a little while longer.
And when you feel ready,
You can allow your hands to drop to the side of your body.
And slowly open your eyes if you had them closed.
Breathe in and out again and let go of any expectations of how your prayers will unfold.
How they may be fulfilled.
Thank you for showing up.
I hope you have a blessed rest of your day.
