Find a comfortable seat with the spine straight but not rigid.
The chest is broad to open the heart and the chin is slightly tucked in to create some length in the back of the neck.
Inhale deeply into the tummy,
Filling the bottom of the lungs.
Then inhale into the chest,
Tucking the belly slightly in to fill the top of the lungs.
Hold at the top for a moment,
Then exhale through the mouth,
Let it all go.
Take another deep inhale,
Filling the bottom,
Then the top of the lungs,
Holding,
And then exhale on a sigh.
One more deep breath in,
Filling the belly,
Then the chest,
Holding at the top.
Exhale through the mouth on a big sigh.
The breathing can return to normal as the attention turns to the body,
Checking in with the body,
How does it feel today?
Welcome any state,
Any sensations,
Any feelings that you're noticing into your practice.
Allow them to be exactly as they are.
There's nothing to do with them but experience them and let them flow through the body.
Select and welcome the body exactly as it is showing up right now.
Now float all of the attention to the top of the head,
Releasing the scalp,
The forehead,
Smoothing out the brow,
Releasing the muscles around the eyes and the smile muscles around the mouth,
Unhinging the jaw.
Release the neck muscles and allow the shoulders to fall away from the ears.
Let the arms be heavy and for a moment feel the weight of the hands.
Get awareness throughout the hands,
Feeling the dance of sensations that live there.
Tighten both fists and then relax them completely.
This is what it feels like to release.
Let the belly be soft and allow the hips to release as well.
Feel the weight of the legs as they relax and then curl the toes and let them release and be heavy.
Now spread awareness throughout the whole body from head to toe.
Feel the entire body relaxed and at ease.
Take a few deep breaths and enjoy the space you've created.
Bring the awareness now to your heart space in the center of your chest.
As more focus is directed there,
Energy starts to gather at the heart.
Perhaps you sense this energy as a swirl of light,
A glowing orb that emanates a soothing warm presence.
Everything this light touches is purified and sparkles with love.
Begin to breathe through this light at heart center.
The inhales travel through the chest and out the back between the shoulder blades and the exhales travel through the back and out the chest.
As you breathe through the heart center,
The light begins to grow.
The energy fills the chest with soothing warm light.
Light swells into the shoulders and neck as you begin to breathe through that area as well.
Light grows into the head and belly,
Embracing them with love and kindness.
Finally the light engulfs the hips and legs with its warmth as you breathe through the entire body.
Let the light grow even further,
Past the skin and out into the aura.
Breathe through this entire space.
Feel how this light protects and holds you.
Let the light betterers in place through its Now let go of any conscious focus and completely surrender to whatever feelings are coming up.
When we journey beneath thought,
We discover that our natural being is one of flowing compassion.
There is an infinite well of love available to us at all times.
It is only a matter of letting it flow to us.
Take a few last deep breaths in this beautiful space of love you've created for yourself.
When you're ready,
Return to the feeling of your body in the room you find yourself in.
Feel the air against the skin and the sensation of gravity grounding you to the floor.
Fold the hands in prayer at heart center to seal in the fruits of your practice and then place them over the face as one last offering of kindness to yourself.
With the hands over the face,
Slowly open the eyes into cupped hands.
Thank you so much for joining me today and I hope you have a blessed day.
