Begin in a comfortable seated position.
Pull up at the crown of your head as you ground through your sit bones,
Creating length in your spine.
Drop your shoulders,
Softening.
Take a deep breath in through your nose to the count of three,
Two,
One.
Holding at the top for a moment,
Pause and exhale out through your mouth to the count of six,
Five,
Four,
Three,
Two,
One.
Take two more of these deep breaths,
Taking a pause at the top and at the bottom.
Just for a moment of complete silence and stillness.
Begin to notice where your breath is traveling to.
Bringing awareness to the level of physical sensation by focusing your attention towards your lower belly.
Noticing how the breath moves in and out of your body.
It may be helpful to place your hand on your abdomen,
Becoming aware of the changing patterns of sensation.
Just allow yourself to experience this moment fully and completely with no expectation of a place that you should be,
But instead allowing what is.
Continuing to follow your breath,
Find a pace and rhythm that feels natural to you.
You may notice that your mind begins to wander or thought or emotion appears.
And this is perfectly okay.
And you notice that your awareness is not on your breath.
Take a moment of gratitude for yourself for showing up,
For practicing,
For bringing your attention back towards your breath to the best of your ability.
Setting an intention to not get rid of these thoughts,
But instead make peace with them.
Each time you reconnect your experience in this moment and come back to the breath,
Give yourself a hug.
Wrapping both arms around you,
Showing yourself love and compassion.
This practice is not easy.
Bringing a quality of kindness to your awareness.
Seeing that this repeated wandering of the mind is actually an opportunity for patience and curiosity.
Take three more deep breaths.
Noticing where that voice in your head likes to go and sending it love.
We're going to close today's session with a sound bowl.
Thank you for joining me.
