And just gently closing your eyes,
Feeling yourself nice and relaxed.
Rolling your shoulders up and back and then just letting them settle in.
Letting your stomach relax.
Your hands rest gently on your lap.
Taking a moment and asking yourself,
What's going on inside of you right now?
Leaning into your heart,
Feeling any emotions that are there.
Letting go of thinking,
The thoughts try to explain what's going on.
Letting those thoughts go and really leaning into how you feel in your body.
Noticing how you feel without judging it.
Our emotions are safe to be felt.
It's part of our experience passing through.
So feel them.
Maybe you want to go ahead and set an intention.
Maybe there's something you want to let go of during this session or something you want to invite in.
And bringing your awareness to your breath.
Bringing your awareness lower into your body,
Feeling the breath in your chest,
Your chest rise and falls.
Keeping your focus there.
When you're noticing your mind might trail off into thought,
It's okay.
It's what the mind does.
Continuing to pull yourself back to the breath.
Noticing everything you can feel in your body.
Maybe you can feel your belly expanding,
You breathe in.
Maybe you notice the feeling of the air entering your nostrils.
Noticing what you can feel.
Just observing it without thought.
Noticing what you can feel.
Coming back once again to the breath.
Noticing what you can feel.
Noticing what you can feel.
Noticing what you can feel.
Noticing what you can feel.
Beginning to deepen your inhales,
Making them a little bit longer.
Breathing in nice and slow.
Beginning to breathe out through your mouth,
Just gently open.
Breathing in through the nose slowly,
Letting it out through the mouth.
Maybe you make a little whooshing sound as the air leaves your mouth.
Noticing all of your awareness on this rhythm of breathing.
Loosening up a little bit with every exhale.
And letting go of what's happened so far today.
Breathing in through the nose.
And returning your breath to its natural rhythm.
Noticing what that's like for just a moment.
And whenever you're ready,
Gently opening up your eyes and coming back to the room.
