So I'll begin just by coming to a comfortable position.
You can create a long spine.
Relax the body.
Close down the eyes if that feels good to you.
So we'll start just by taking a mental scan of the body.
So you can begin with the top of the head.
Softening the crown of the head.
Moving down the forehead.
Browse.
Softening behind the eyes.
Relaxing the ears.
Cheeks.
Jaw,
The lips.
And softening down into the neck and the throat,
Just letting go of any squeezing or clenching and then moving down further still.
Shoulders,
Shoulder blades.
Down the upper arms.
Forearms.
The wrists and the hands.
All the way down to the fingertips.
And shifting your awareness to the trunk of your body.
The chest,
The upper back.
The ribs,
The abdomen,
The mid-back.
Just scanning through the trunk of the body,
Releasing any clenching or tension.
Allowing these muscles to be soft.
And then down into the low back and the pelvis and the hips.
Just letting it all go.
And then down the upper legs.
Knees and shoulders.
Calves.
The ankles and all the way down.
To the tips of the toes.
Letting your whole body soften and release and surrender.
And turn your gaze inward.
Looking within.
And without judgement.
Just taking inventory of what feelings or emotions you're having right now.
They might be big feelings or maybe they're small feelings.
Maybe it's simple or complex.
There's no right or wrong answer.
Just look within and ask yourself.
What am I experiencing?
What am I feeling?
Right now.
Just holding space and honoring however you're feeling.
It is all okay and valid.
We're not judging,
Just naming what's happening in your heart right now.
Then sitting and observing the ups and the downs of your emotions.
Maybe they're coming in waves,
Or maybe.
.
.
It's just one big intense feeling.
Just notice the intensity.
How it comes,
How it goes.
Just telling yourself three times,
I accept and honor how I'm feeling right now.
Now we are going to begin a balancing breath.
And as we do this balancing breath.
I want you to imagine.
That it's beginning to flatten out those waves of emotion.
Brings you to a more balanced and calm state.
So we'll begin by exhaling all of the air out of our lungs.
And then inhale for a count of 4,
3,
2,
1.
Pause and exhale for 4,
3,
2,
1.
Pause and inhale for 4,
3,
2,
1.
Pause and exhale for 4,
3,
2,
1.
You just continuing to breathe like this.
If a count of four doesn't feel natural,
You can change the count,
But make sure your inhales and your exhales are even in length.
And as you breathe in,
Imagining you're bringing in balance and calm and peace.
And as you exhale,
You're releasing any of those big feelings that you hope to just turn the volume down on a little bit.
So on that inhale for a count of four,
Bringing in that peace,
That steadiness,
That groundedness and exhaling,
Just releasing some of the pressure.
From those big emotions we're experiencing.
Continuing to breathe and inhale for four and exhale for four.
Inhaling bringing in that peace,
Exhaling releasing any of those big emotional waves we're experiencing.
And over time as you breathe.
Bring your mind back to those waves,
Those ups and downs.
And maybe visualize those ups and downs getting just a little bit smaller.
Maybe they're flattening out a little bit.
The surface of a lake after you drop a stone in,
There's ripples.
But with time it will become still once again.
Just continuing to breathe.
Inhale for four,
Pause,
Exhale for four,
Balancing out.
And emotionally finding that equilibrium.
And releasing the count,
Finding that smooth,
Effortless breath once again.
And telling yourself 3 times I honor and respect how I feel right now.
Then reawakening by taking a big,
Deep breath in through the nose and open mouth exhale,
Sigh it out,
Letting go.
Do this one more time and then gently opening the eyes and returning to the here and the now.
Thank you so much for joining me for this emotional balance practice.
I hope you have a beautiful day.
