Find a position where you feel both comfortable and alert.
This could look like a seated position,
Maybe you're laying down,
Or maybe you're propped up on a wall or a cushion.
Choose the shape that works for you today.
It's good to start this practice by listening to and honoring your body.
Take the next few moments to relax.
Let a feeling of peace and calm make its way through your body beginning with your feet,
Your ankles,
And your calves.
Feel the tension leaving your body as your muscles begin to relax,
Allowing that relaxation to extend to the knees,
Your thighs,
And your hips.
Feel this relaxation extend into your lower back and belly,
And into your chest and upper back as you become more comfortable and at peace.
Let every part of you know that this is an opportunity to rest,
Relax,
And heal.
Feel this comfortable,
Peaceful feeling moving throughout your shoulders,
Arms,
Hands,
And let it flow out of your fingertips.
Feel your neck relax and allow this feeling of comfort to move into the back of your head,
Your ears,
All through your face,
Your forehead,
And the top of your head.
As you embrace this feeling of relaxation,
Bring your awareness to your stomach.
See if you can feel the expansion and contraction of your belly.
Take a few deep breaths,
Just noticing that.
Move your awareness up to your chest.
As you inhale,
Tune into the expansion of the lungs and the rising of the chest.
As you exhale,
Feel the contraction and movement.
See if you can follow the feeling of the breath from the beginning of your inhale all the way through the end of your exhale.
Now bring your attention to your nose.
The feeling of the breath may be more subtle here.
Try taking a deep breath just to see what you notice.
You may find a slight tickle at the tip of your nose as you breathe in,
Or maybe you notice that the breath is slightly warmer on the way out.
Rest your awareness on the body breathing in one of these three spots.
Whenever your mind starts to wander,
Just refocus on the direct experience of the breath.
Continue to breathe in through the nose and out through the nose.
Holding on to the peacefulness and stillness that you've created,
But letting go of the focus on the feeling of the breath.
Let's go deeper by considering a question that is inspired by the astrological concept of retrograde.
Sometimes when we hear the word retrograde there's a slight panic or worry associated with the concept,
Especially around a mercury retrograde.
But there's nothing to worry about.
Retrograde just means a planet looks like it's going backwards in the sky.
The planet isn't really going in reverse,
It's just our perspective that makes it appear so.
When a planet is in retrograde,
It's a good time to take a break from normal activity and spend time reconsidering,
Reconnecting,
Revising,
And repairing.
It's simply a breather that allows us to assess if we were on the right path.
Turn your focus inward,
Considering how things are going in your life,
And ask yourself,
What adjustments can I make?
Sit with this question,
Don't try to analyze or think,
And just allow any answers to come up from deep within.
What adjustments can I make?
Thank you.
As you practice bypassing the thoughts and listening to your deeper wisdom,
You may notice that you don't always get words as your answer.
You may have gotten images,
Impressions,
Seemingly random thoughts or memories,
Or maybe your mind was still.
Anything that came up could have meaning.
So take the next few breaths to process what did come up for you,
And consider if you want to act on anything that you've learned.
Listen to the following affirmation,
And whether you feel like it's true or not,
Repeat it to yourself and let it resonate deep within.
The changes I am making are exciting and positive.
The changes I am making are exciting and positive.
As we reach the end of today's practice,
Bring the palms together at heart center,
Slightly bowing your head.
Take the next moment to reflect on your experience.
Were you able to connect with your inner wisdom?
Did you practice listening and being open?
Allow this experience and any insights that you have gained to stay with you as 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.
