We begin by taking a few deep breaths.
Inhaling through the nose,
Exhaling from the mouth.
With each breath becoming present to your body.
Noticing the lungs expanding,
Your abdomen rising and falling.
Let's take a moment in silence to center to the breath.
As you breathe in through your nose,
Feel a sense of taking in the fresh new air.
With each exhalation,
Imagine any tension or tightness being washed away.
Letting go of whatever you're ready to release.
Letting go any feelings of uncertainty or doubt or any stories you're carrying with you from nighttime or from the morning.
With each breath inviting in a softness to the body.
Welcoming the feeling of being present as thoughts arise.
Noticing them and letting them pass over you as the waves of breath pass over you.
Not turning them away or clinging to them.
Just noticing and noting and allowing them to be.
We can see each new breath as a new beginning.
So when we're in this moment of presence with each breath,
Notice what can be possible from here.
Gently opening up to what arises in each new moment.
Seeing what thoughts,
Sensations,
Possibility or intentions can arise for you in each new breath.
What is newly wanting to emerge for you?
Open with a gentle curiosity to meet yourself in this moment of stillness.
Whatever sensations that you're feeling,
Any tightness,
Any anxiety or doubt for the future.
Just acknowledging it and letting it be and opening up to the creative possibility of newness with each breath.
Now I invite you to gently take this moment to set an intention.
Set an intention for how you want to show up in your life and who you want to be.
An intention helps guide us in our day-to-day lives,
In our daily practices.
It's a reminder that we can turn back to at any moment during the day of how we want to show up for ourselves and for those around us.
Now gently let us return back to our body in the breath.
Noticing the breath again as it enters your nostrils.
Drawing the fresh air in through your nostrils,
Down into your lungs and into your lower abdomen.
Feeling the rise and fall of your belly.
Now drawing your breath to any areas of tightness.
Perhaps rolling your shoulders,
Noticing your back,
Feeling the presence of your hands.
Perhaps as they're resting on your lap or on your sides.
Inviting the morning breath,
The newness of the day,
To enter your body and gently awaken it.
Noticing any tingling sensation at your fingertips.
Waking your toes.
Noticing the energy in your feet.
Drawing in each breath more deeply.
Recognizing the presence of our body in this moment.
We've called upon the breath to center new beginnings,
New awareness,
New intention.
Now we center in the presence of the body.
In our final minutes together,
I invite you to offer some gratitude for showing up for this practice,
For yourself.
Offer some thanks to those in our community and to those in your life.
And when you hear the bell,
I invite you to sit for a few more moments and hold the intention that you called forward in your mind gently.
And consider returning to this intention throughout your day.
At any moment carrying the breath and your body with you,
With each pause noting that intention and then returning to your day.
