Start to take a deep long breath in through your nose and a long releasing exhale out through your mouth.
Letting go of your day,
Letting go of your worries and concerns,
Truly allowing yourself to arrive in this space wherever you find yourself for the next 10 minutes.
Time to relax,
Renew,
Restore and revitalize your energy,
Your mind,
Your body and your soul.
As you start to take three deep breaths here,
In through your nose and a long releasing exhale out through your mouth to further drop in to your body.
Perhaps being quite vocal with your exhalations and loud if you wish to release anything that you've been holding on to,
Letting it all go,
Allowing you to turn inwards for the next little while and truly be present with the most important person in this world,
You.
Take one more deep breath,
Cleansing exhale and then begin a closed mouth inhalation and exhalation in through your nose and out through your nose.
Start to just notice how it is that you're breathing today.
Because this is the first time you have truly consciously breathed today.
How does the breath feel in your body?
Where can you feel the breath particularly?
Is it quite a shallow breath or a deep,
Slow,
Long breath?
Can you notice the rise and fall of your chest as you inhale and exhale?
Can you feel your rib cage expanding and contracting?
Bringing in prana,
Life force and releasing apana,
Stale energy from your body.
Just move into focus and check in with your physical body.
Notice how your neck might feel as you take a couple of neck circles in one direction and then the other direction.
Notice how your shoulders feel,
Your back body,
Lumbar spine and lower back region.
How do your hips feel,
Your legs,
Your hamstrings?
Ask yourself if there is any area of tightness and breathe into those spaces.
Use your breath as a tool to move the energy and free up space within your limbs,
Your cells,
Your veins.
Notice how your emotional body is feeling today.
Ask yourself honestly how is my heart?
Is your heart happy?
Is your heart sad?
Is your heart excited?
Is your heart overwhelmed?
Your heart can be all of these things and none of these things.
Is your heart empty?
Is your heart longing?
Rather than apply simply a good or a bad phrase or terminology to how your heart feels,
Go deeper than this.
Ask yourself the true emotions that your heart feels in this moment and has been feeling up to this point.
Your story is your story and applying the process of Svadhyaya self-study to how it is that you feel and the pieces of you helps you to understand the journey that you're on.
As the author T.
S.
Eliot writes,
The journey not the arrival matters.
So what type of journey is your heart on in this moment today wherever you find yourself in your life without judgment,
Without worry or concern how can you add to this?
Continue to breathe into all of these elements your emotional body,
Your breath body,
Your physical body.
Noticing how it is that you truly land in your body in this space today.
Perhaps with all of this in mind you might like to set yourself a personal intention otherwise known as a sankalpa to work with today as you carry on through your day ahead.
Maybe your sankalpa might be anything that's calling to you or it could be something as simple as I am present,
I am here,
I am grounded.
All of these sankalpas aim to bring you back into your body,
Your physical body,
Emotional body,
Breath body because we know they are all linked and the process of yoga is to bring union to mind,
Body and spirit.
They're coming together of all of these aspects to set your intention here whatever it may be and take a deep in breath and a long releasing exhale.
On your next inhalation wherever you are if you're seated or lying in bed you might like to draw your hands together in anjali mudra,
Prayer position resting your thumbs at your sternum and your heart space.
Feel the connection to your heart space here.
Resonate and connect with your intention and your sankalpa.
Take a deep breath in and a long slow exhale.
Bring a little smile to your eyes,
Your mouth,
Your mouth.
Enjoy your hands up towards your third eye,
Seat of your intuition in between your eyebrow center resting your thumbs at your eyebrow center.
Acknowledge all of the feelings that you felt into just now in these short moments of mindfulness.
Feel grateful and proud that you could have spent just 10 short minutes nurturing your body,
Mind and spirit and know that you can come back here at any time.
I wish you a day filled with peace and gratitude.
Namaste.
