Welcome.
Take your time here to adjust comfortably,
Either seated or lying down,
Allowing the eyes to close.
Begin by taking three deep breaths in and out through the nose,
Taking your time to land.
Tuning into the breath,
Tuning into the body,
And slowly settling into the stillness.
Allow the jaw to soften.
You may even want to toddle the jaw here a couple times from side to side just to release any tension you may be holding in the jaw,
In the mouth,
Relaxing the tongue.
Maybe taking a couple swallows,
Just clearing the throat.
Gently rock the head from side to side,
Maybe even stretching out the neck.
Starting to notice,
Beginning to tune inward.
And you may keep the arms by your side or gently rest them in your lap.
Or you may also like to take your hands and gently place them on your heart.
As you begin to pay attention to your heart space,
Take a moment here to just notice,
Without any judgment or labels,
Just simply noticing how you're arriving right here,
Right now.
Without any right or wrong,
Without any pushing away,
Gently give yourself full permission to welcome whatever is coming up for you.
Beginning with the help of the breath,
Begin to soften.
With every inhalation,
Welcoming the thought,
The feeling,
Exactly as it is.
Take a few more moments here.
And then with your out breath,
Every time you exhale out.
Sending love,
Compassion,
Acceptance.
And allow it to let go.
So really giving yourself full permission to welcome,
Notice,
Be present with hope,
Hold and nurture the sensation,
The thought,
The feeling.
And then when you're ready with your exhale,
Just allowing it to release,
Exhaling and releasing.
The thoughts and emotions,
Sensations.
You can look at it somewhere too,
Waves of the ocean,
You know,
Allowing the waves of the tide to come in.
And with a gentle embrace,
Open arms,
Just inviting the tide to come in.
And then as you exhale,
Releasing it and allowing waves to release back into the ocean.
Without clinging or holding,
Just noticing.
Simply notice with awareness,
With kindness,
With curiosity and compassion.
Inhaling and exhaling.
Inhaling and exhaling.
You're welcome to stay here as long as you'd like.
If you're ready to close the practice,
Take the palms of your hands,
Place them together right in front of your heart space.
We bow the head down,
Just in gratitude for taking this time out of your today to connect within and to notice with kindness,
Compassion and love.
May the benefits of your practice today carry you through the rest of your day and evening.
Namaste.
