Hi,
Glad you're here.
Thank you for being here.
Get into a comfortable position where you can breathe freely and where you can be alert but at the same time relaxed.
Let's begin this practice with some box breathing.
And the way we're going to do that is we are going to breathe in for four counts.
I will count you off.
We will hold then for four counts and then exhale for four counts before holding one more time for four counts.
And we're going to do that three times.
And let's begin by inhaling.
One,
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
Exhale.
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
Inhale.
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
Exhale.
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
One more time.
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
Exhale.
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
And breathing at your own pace,
Allowing the breath to resume in its natural rhythm,
Whatever that may be.
And anchor yourself in these breaths whenever you feel like your mind is wandering or it's going in a direction you'd rather it didn't.
Just come back to these breaths,
Watching them come in and out.
Now bring to your mind's eye one thing that was difficult today.
See if you can hold it just for a moment and acknowledge that,
Yes,
It did happen and it was genuinely difficult.
You don't need to downplay it at all or analyze it,
Rationalize anything like that.
Just accept that it occurred today and it was hard.
It was hard.
And now just release your grip on this memory,
On the moment that you have in mind,
And let it go.
Breathe it away into the universe and allow it to fade,
To dissolve,
Even to melt.
Letting go.
Letting go.
Letting go.
Now bring to your mind's eye three things that went well today.
Now see if you can hold that,
Hold on to these three things gently,
Delicately,
Just for a moment and grant yourself the permission you need to accept that,
Yes,
These things did happen today and they really were good.
They were enjoyable.
You were proud of them.
They were good things.
Now allow yourself to be grateful for these things.
In your mind,
Say thank you to anyone who was involved or even just thank you to your mind and heart for capturing these moments in your memory.
Breathe in this gratitude.
Every time you inhale,
Imagine that you're taking in gratitude and allowing it to permeate every inch of your body,
Even to the depths of your soul.
And as you continue breathing,
Begin to switch your attention to rest.
You had a long day today.
There were things that went well and things that you probably didn't enjoy as much.
And that's okay,
That's life,
That's what makes it interesting is the balance between the good things and the less pleasant things.
And just allow yourself to set all of this aside,
Everything from today,
From yesterday,
And even tomorrow,
And just allow yourself to rest and to recharge.
Breathe in deeply one last time.
And as you exhale,
Exhale any tension,
Anything that would be holding you back from taking this time out.
Follow your breath and continue allowing your body and your mind to take a break,
To rest.
Thank you for joining me for this practice,
And I hope you rest well.
