Welcome to practice,
My name is Kira Michelle.
I'd like you to find yourself in a really tall,
Comfortable seat.
Eyes begin to close softly,
Gently.
Breathing in and out through the nose,
Feeling the air as it travels through the nostrils,
All the way down into the belly.
Feel the belly expand,
Take up space,
Get big.
And on your exhale,
Track the air.
As the belly releases,
The air breathes out the nose.
Empty,
Empty,
Empty.
Begin to soften around the face,
Releasing the skin at the scalp.
Smoothing out the forehead.
Finding softness around the brows.
Temples release and relax,
Letting go.
The eyes begin to roll back in the sockets as the eyelids become heavy.
The jaw softens,
We unhinge.
No longer clenching or gritting the teeth.
Finding softness.
Watching the breath.
I'd like you to bring one hand to your heart.
Press your second hand on top of your first hand.
And then start to press with a little bit more pressure.
As you bring your awareness to your heart,
Start to feel the beat.
Begin to notice the rhythm of your body,
Of your heart.
Can you feel the pulse?
I'd like you to repeat after me,
Either silently or out loud.
I deeply and completely love,
Accept and forgive myself.
Feeling the rise and the fall of the chest with each breath.
Feeling the beat of the heart.
Finding a home within your breath and within your beat.
Again,
Repeating after me.
I deeply and completely love,
Accept and forgive myself.
I deeply and completely love,
Accept and forgive myself.
This space here,
Where your heart pulses,
Is your home.
Your backbone is strong and solid and supportive.
And your heart is expansive and vast.
And the marriage of those two elements together brings you strength.
It brings understanding.
It allows the heart to withstand more than we think we're capable of holding.
It is here,
This space in your chest,
Is your home.
Be gentle,
Be kind.
I want you to know that your life is divinely guided.
Have faith in that and come back home to heart whenever you need to,
Wherever you may be.
You are full of wisdom.
One more time,
I deeply and completely love,
Accept and forgive myself.
Slowly start to release your hands down.
Softly flutter the eyes open.
Take a full deep breath in through the nose.
Open up the mouth side out.
