Welcome.
Today we gather with the intention to simply be at ease,
To allow the breath to guide us back into harmony with the body.
Please take a moment now to arrive in any comfortable position,
Seated or lying down,
Whatever feels right for you.
Close your eyes or soften your gaze.
Take a few smooth and steady breaths,
Allowing the entire body to land.
Allow your body to settle,
Your mind to soften,
And your breath to begin the gentle work of unravelling.
Feel your breath move in your body.
Notice where in your body does your breath rise.
Where do you feel the breath the most clearly?
Perhaps in your nostrils or in your chest?
Can you feel your breath expanding your lower abdomen?
Breathe in through your nose,
Slowly fill your lungs,
And soften any unnecessary effort as you exhale.
Inhale,
Send your breath all the way into your belly.
As you exhale,
Feel your shoulders drop down and your hips sink into the support beneath you.
Notice how slowing down the breath drops you into the present moment.
All that is asked of you is to be present,
To follow the breath like a thread of light weaving through your body.
Allow each inhale to fill you with radiance,
Warmth,
With a caress of ease.
Allow each exhale to soften the edges of your body,
Melting resistance,
Dissolving knots of tension.
Stay with this natural rhythm.
Breathe in,
Weaving light into your cells.
Breath,
Undoing tension with each exhale.
Inhale,
I welcome light.
Exhale,
I release all that is not mine to carry.
Setting an intention to release tension from your body,
Repeating softly to yourself,
I am at ease in my body.
Visualize a source of light.
It may be a star,
A candle flame,
A swirling orb,
Sunlight.
Now send this light into your right palm.
With each inhale,
The light expands into your fingers and up your arm.
With each exhale,
Your arm grows heavy and relaxed.
Place the light on your right shoulder.
Is it a cool blue glow or a warm golden beam?
Hold it in your mind and as you breathe in,
Let it flow up your neck and down behind your shoulder blade.
As you breathe out,
Release any hidden tightness as though your breath itself is dissolving the tightness.
Bring the light to the space between your eyebrows,
Your third eye.
As you inhale,
The light blooms,
Filling your head like a luminous sky.
As you exhale,
Your forehead smooths,
Your cheeks soften,
Your jaw unclenches.
Your whole head is bathed in ease.
Now place the light in the palm of your left hand.
Inhaling,
The light moves through your fingers,
Wrist and arm.
Exhaling,
Your arm grows heavy,
Grounded,
Soft.
Place the light on your left shoulder,
Letting it flow down your shoulder blade and up your neck.
With each breath,
It unravels every knot,
Melting away tension.
Bring the light to the sole of your right foot.
With your inhale,
The glow rises through your arch,
Your ankle and your calf.
With your exhale,
The whole right foot surrenders.
Send the light to the back of your right knee.
And with a deep breath,
Let it flood your entire leg.
Hip to toes,
Wrapped in shimmering ease.
Now to the sole of your left foot.
Breathing in,
The light flows out to your toes,
The sole of your foot,
Your ankle and your calf.
Breathing out,
Heaviness falls away.
Place the light behind your left knee.
Inhale as it surges through your leg.
And exhale,
Your whole left leg releases into the earth.
Bring the glow into your lower belly.
Each inhale fills it with warmth,
With safety,
With presence.
Each exhale softens the muscles in your abdomen and the organs in your belly.
Now bring your light into your heart space.
See the light as a radiant glow blooming in your chest.
With each inhale,
It expands,
Filling your ribs,
Your lungs,
Traveling along the back of your spine.
With each exhale,
Your heart rests deeper in openness and trust.
Now see this light cascading through your whole body.
Head to toe,
Every cell illuminated.
Inhale,
The light expands.
Exhale,
Your body held in luminous ease.
Notice how your body feels now.
Notice the subtle hum beneath your skin,
The quiet glow within your chest.
The breath is more than air.
It is a river that cleanses,
A flame that transforms.
With every conscious breath,
The body remembers its natural state of ease.
As we prepare to return to our day,
Notice the shifts within you.
Notice how light has moved through you.
How your breath has washed through every corner of your being,
Transforming heaviness into softness,
Tension into ease.
Your breath is always here.
A quiet flame,
A flowing river,
A sanctuary you carry within.
Carry this ease with you into your day,
Letting it ripple into your thoughts,
Your words,
And your actions.
Trust that each conscious breath renews you,
Softens you,
Brings you home to yourself.
Take a deep,
Steady breath in and a full,
Complete breath out.
And when you feel ready,
Open your eyes,
Bringing this light with you into the world.
