Let's begin by coming up to a comfortable seated posture,
Straight spine,
Allowing your shoulders to fall down and back,
Opening up your chest,
Projecting your heart upward and outward,
Just letting the body settle as we come more deeply into the present moment.
And to get our own attention,
Let's take a deep breath all the way to the base of our abdomen,
Through the nose,
Deep inhale in,
Just receive all that oxygen and nourishment,
Just hold it for just a moment,
And a big exhale out through the mouth for a count of eight.
Deep breath in through the nose,
Receive,
Just hold it,
Let it be fully absorbed by the body,
Deep breath out for a count of eight,
Through the mouth.
One last cycle,
Deep breath in,
Receive through the nose,
Just hold it,
And release through the mouth,
Count of eight,
Slowly.
And on the next inhale in,
Just mentally chant to yourself,
Follow my voice,
Receive on the inhale,
Release on the exhale through the nose,
Receive,
Release.
Our only goal is to make the breaths even on the inhale as they are on the exhale,
Just finding the steady rhythm of the breath.
If it's helpful,
You could picture yourself standing at the edge of the beach,
On the inhale the waves are drawn up,
Covering your feet,
Receive the ocean,
On the exhale allowing it to fall back,
Out,
Release,
Carrying with it everything that you don't need to carry,
Receive on the inhale,
Release on the exhale,
Just letting each rhythm of the ocean,
Rhythm of our breath,
Bringing us more fully into the present moment,
More deeply into our bodies,
Into our experience,
Noticing what it is we need to receive,
Noticing what it is we are willing to release,
Release,
Receive.
Let's take a moment to picture our biggest goal or dream that we have for ourselves this year,
Just visualize ourselves having already achieved it,
Already being that version of ourselves that accomplished it,
How we will be standing,
The look on our face,
How we will be breathing,
And since these are uncertain times,
Just let any doubts or fears rise up,
Just notice them,
It's not about pretending they're not there,
Notice any apprehension,
Take a moment to fully feel and acknowledge these feelings,
That's all they are.
Any thoughts of ours that might get in our way of achieving this goal,
Just let them sit there.
Now draw your breath deep down to the base of your abdomen,
Receive,
Fully receive the gift of your breath,
Let it nourish you,
Feel your abdomen expand,
Just hold it,
Now exhale up and out,
Release through the mouth.
Let's spend these last few moments together just in that steady rhythm of our breath,
Receive through the nose,
Release through the nose,
Receive,
Release.
You
