Settle into your seat by resting your hands on your lap.
Palms facing up in a position to receive,
Or if you want to be more grounded,
Palms facing down to be connected to the body.
If you feel comfortable,
Close your eyes or narrow your gaze.
Start to notice your breathing.
Are you allowing yourself to breathe deep and full?
Allow the breath to flow through your nose and out your mouth.
Each time taking up more space than you did before.
Take a deep inhale,
Filling in your stomach,
And exhale out the mouth,
Letting out an audible sigh.
As you sink more into your seat and fill up the space,
Notice any tension that may be coming up for you in the body.
Meet it with tenderness and curiosity.
Roll your shoulders backward.
Unclench your jaw.
Let go of your stomach and let it be.
Relax the muscles around the eyebrows,
The eyes,
And the mouth.
Bring some ease to your body by letting go.
Surrender.
Take a deep inhale through the nose and exhale out through the mouth,
Letting out an audible sigh.
If you get distracted,
It is normal.
Let the thought pass by and slowly let it go.
Come back to the breath,
Come back to the space,
And try your best to stay present.
As you go into the day,
The weekend,
Or the month,
Ask yourself this question,
How do you plan to show up for yourself?
Take a couple breaths on this question.
How do you plan to show up for yourself?
If you are stuck,
Some ways you might show up for yourself may look like leaning into a vulnerability,
Sharing something about yourself with another person,
Knowing when to say no,
Acting on your curiosity by asking questions,
Asking for help,
Leaning into support,
Also knowing when you need a moment to yourself to take care of yourself,
To recharge yourself in order to show up for yourself and others.
Take this time to think,
To breathe,
On how do you plan to show up for yourself?
Let's end this practice with a collective breath together.
Inhale through the nose and exhale through the mouth letting out a notable sigh.
Thank you and take care.
