Welcome to today's practice.
Let's begin by finding a comfortable position,
Either sitting upright with your back straight or lying down on your back.
You can rest your hands wherever feels good and allow your eyes to gently close.
Let's take a few deep breaths together with long inhales and slow exhales.
With each exhale,
Soften the body even more,
Dropping the shoulders,
Loosening the jaw,
Relaxing any part of the body that's holding tension.
Now turn your focus to the breath,
Observing your breath as you breathe in and out of the nose.
Feel the breath as it moves in and out of your body,
Using it as an anchor to your awareness.
Let's take a few deep breaths together.
Let's take a few deep breaths together.
Let's take a few deep breaths together.
If you find your mind has wandered,
Simply notice an engaging breath.
Might notice and acknowledge that it has wandered,
Then let the thoughts go and gently bring Now,
I invite you to ask yourself,
What is something I want to let go of?
Maybe it's a past hurt or belief you think is holding you back.
Whatever it is,
Keep breathing as you hold in mind something that you would like to let go.
Notice how it feels in the body.
We're not trying to change the feeling,
But rather allowing it to be there and acknowledging the emotion.
If it ever feels overwhelming,
Pull back and refocus on just the feeling.
Just the breath.
Let's take a few deep breaths together.
Now,
Filling in whatever it is you've chosen to let go of,
Repeat,
I want to let go of.
Again,
I want to let go of.
I am able to let go of.
I am able to let go of.
I allow myself to let go of.
I allow myself to let go of.
Keep breathing into the feelings coming up.
Imagine that the thing you've chosen to let go of is water in a pitcher,
And with each exhale you're pouring some of it out.
Keep breathing and visualizing the pitcher becoming less and less full.
You don't need to rush it.
Allow yourself time to slowly empty the water.
Let go of.
Let go of.
Let go of.
Let go of.
Maybe there's still some water left,
But notice how you feel now.
Keep breathing and noticing your current emotion.
Let go of.
Let's take a few deeper,
Slower breaths now,
Bringing an open awareness to your body and where you are in this moment.
I invite you now to thank yourself for taking the time to do this practice.
Now take as much time as you like,
And when you feel ready,
Slowly,
Gently open your eyes.
Let go of.
