Settle into a position where you feel both comfortable and alert.
This could be a seated position,
Or maybe you're lying down or propped up on a wall or a cushion.
Choose the shape that works for you today.
This is your time and you do not have to meet anyone's expectations.
When you're settled in,
Close your eyes or soften your gaze,
Beginning to take this journey inward.
Bring attention to your physical body.
Can you feel the weight of your body on whatever surface you're resting on?
Take a deep breath in,
Feeling tension in the spaces that you're expanding with your breath and as you exhale,
See if you can notice the release of that tension and feel a sense of relaxing more deeply.
On your next inhale,
Notice your feet.
Are you holding them locked into a certain position?
Can you relax them in any way?
Focusing on your legs and hips,
Can you use an exhale to release any tension that you're holding onto in those spaces?
Bring your attention to your stomach.
If your stomach is tense or tight,
Use an exhale to let it soften.
Are your hands tense?
Do you have them clenched?
See if you can allow your fingers to soften.
On your next exhale,
Feel your shoulders melt away from your ears,
Unclench the jaw.
Notice if you have any tension between your eyebrows and see if you can let that feeling release.
On this next inhale,
Become aware of any tension left in your body and on the exhale,
Feel it release,
Leaving you fully relaxed.
Let's practice square breathing.
To do this,
You'll inhale for a count of four,
Hold for a count of four,
Exhale for a count of four,
And then hold for a count of four.
We'll do the first three rounds together and then I'll give you a few rounds to practice at your own pace.
Anytime you practice a breath retention exercise,
Know that you can release your breath or inhale whenever you need.
Start by taking a full exhale.
Now inhale for two,
Three,
Four,
Hold for two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four.
Inhale,
Hold,
Exhale,
Hold.
Inhale,
Hold,
Exhale,
Hold.
Now take the next few cycles on your own.
Releasing the square breathing practice,
Return your breath to a slow inhale and exhale through the nose.
Try to hold on to the peacefulness and stillness you've cultivated through the breathing practice.
These practices help us quiet the mind,
Which makes it easier to tap into our deepest selves.
Now let's go deeper by considering a question that is inspired by the planet Mars.
Mars is a mythological god of war and represents willfulness,
Aggression,
Passion,
And defenses.
The influence of Mars can urge you to take action,
Any action,
And encourages you to develop strength and bravery,
But you must add wisdom and guidance.
Embracing Mars energy may find you standing your ground with grace and competing against your own personal best.
Take the next few moments to turn your focus inward and ask yourself,
What action do I need to take?
Sit with this question without trying to analyze or think,
And just allow any answers to come up from deep within.
What action do I need to take?
Fall asleep As you practice bypassing the thoughts and listening to your deeper wisdom,
You may notice that you don't always hear words.
You may get images,
Impressions,
Random thoughts,
Or even memories.
But anything that comes up could have meaning.
So take a few breaths just to process anything that might have come up for you and consider if there's anything you want to take action on.
Now listen to the following affirmation,
Repeat it to yourself,
And let it resonate deep within.
I take actions that support my goals.
I take actions that support my goals.
As we reach the end of today's practice,
Bring the palms together at heart center,
Slightly bowing your head.
Take a moment to reflect on your experience.
Were you able to connect with your inner wisdom?
Did you practice listening?
Allowing all of the experience and any insights that you have gained to stay with you,
Bring your awareness back to your physical surroundings.
Take your time,
And when you're ready,
Open your eyes and allow your body any movement that it needs.
