Hello.
This practice is in service of emotional clarity to help you sift through the thoughts and feelings of your day to see what needs your attention and what you can begin to let go of.
Identifying what may be under our initial reactions requires turning toward our thoughts.
In the bustle and tumult of our days,
We are necessarily making,
Doing,
And responding to the information that flows toward us.
Equally necessary is this time,
The pause to observe the flow within us,
To ask ourselves sincerely,
How are you?
And to soften the charge of our hearts.
Settle yourself somewhere comfortably.
Notice your gentle breathing.
Even two,
Three breaths into being here,
You may notice that your body is responding to your repose.
Fine tune your comfort until it feels truly established.
Take a breath that reaches low and wide into your belly.
And so gently let it go.
Again,
Take a breath that reaches low and wide.
And so gently let it go.
Last time for now,
Take a breath that reaches low and wide.
And so gently let it go.
And then simply attend to your breathing.
Allow your in-breaths and out-breaths with your sensitive awareness.
Acknowledge your thoughts as they rise up to the surface of your awareness.
As each one rises,
Linger with a particular thought.
Explore this thought and any tangents that arise.
As you explore,
What emotions are forming?
Continue to examine your thoughts and related feelings as they arise.
And now,
Take a breath that reaches low and wide.
And so gently attend to your breathing.
Also,
Notice how your thought and emotions arise as sensations in your body.
Where can you feel your emotion?
What qualities does the sensation have?
For example,
Your emotion could feel in your body as tight,
Dull,
Prickly,
Sharp,
Or light.
Place your attention into these sites of sensation and breathe toward them.
Maintain a relaxed face,
Unknitting your brow and letting your eyelids rest.
And now,
Take a breath that reaches low and wide.
Begin to breathe globally.
As your awareness blankets your whole body,
Maintain your presence of mind in your body.
And start to let your thoughts go as they arise.
As a new thought arises,
Notice the thought,
Feel it drift off,
And return to the sensation of your restful body breathing.
We will breathe and unwind here for a few peaceful minutes.
We will breathe and unwind here for a few peaceful minutes.
We will breathe and unwind here for a few peaceful minutes.
We will breathe and unwind here for a few peaceful minutes.
We will breathe and unwind here for a few peaceful minutes.
We will breathe and unwind here for a few peaceful minutes.
We will breathe and unwind here for a few peaceful minutes.
We will breathe and unwind here for a few peaceful minutes.
We will breathe and unwind here for a few peaceful minutes.
We will breathe and unwind here for a few peaceful minutes.
We will breathe and unwind here for a few peaceful minutes.
Notice breath moving in and out of your nostrils.
Perhaps take a breath that feels refreshing.
Before heading onward in your day,
Take a moment to notice a little imprint of your inner state.
And then begin to move your fingers and toes.
Take one more very long breath and the softest,
Sweetest breath out.
Savor the calm that arises amid your effort of clarifying.
And then begin to move your fingers and toes.
And then begin to move your fingers and toes.
