Find a comfortable place to sit or lie down.
Check in with your breath.
Check in with any sensations in your body.
Check in with any emotions that may be surfacing.
Rub your palms together to create some heat.
Gently close your eyes and place these warmed palms on your eyes.
Cupping them in a way that no light can pass through.
Inhale.
Exhale.
Exhale.
As you inhale,
Find expansion through your belly,
Your ribs,
Your collarbones.
As you exhale,
Melt everything down.
Keep taking a few intentional breaths.
On your next inhale,
I want you to inhale as much air as you possibly can.
Pausing at the top without releasing anything.
Taking one more sharp inhale.
Exhale.
Exhale.
Let it all go.
We're going to do that four more times.
Inhale.
Pausing at the top.
One more sharp inhale.
Exhale.
Let it all go.
Side out.
Inhale.
And when you can inhale no more,
Pause.
One more sharp inhale.
Exhale.
Let it all go.
One more time.
Inhale.
Pausing at the top.
One more sharp inhale.
Exhale.
Let it all go.
One more time.
Inhale.
Pausing at the top.
One more sharp inhale.
Exhale.
Side out.
Make it your loudest sigh.
Gently let it all go.
Feel your body melt down.
Let go of any clenching.
Just release.
Gradually returning to your normal breath.
I want you to think of three things you are grateful for.
It doesn't have to be anything complicated.
If your hands are still placed on your eyes,
Gradually think about lifting finger by finger as you gently peel away your hands and maybe move them beside you or place one hand on the heart,
One hand on the belly.
Gently blink your eyes open.
Take this feeling of grounding and gratitude with you for the rest of your day or your evening.
