There is a lot of heaviness in the world at this moment of time,
And you might be feeling that heaviness,
And feeling that your work almost seems trivial compared to the tragedies,
The violence,
The chaos,
And the devastation in the world around you.
So this is an invitation to just notice that,
And then for the next few minutes,
Just set the burden down,
And allow space for light to come in.
So I want you to bring your awareness to whatever part of your body is touching the floor,
And allow the eyes to soften or close,
If you have the capacity to do so.
And with your awareness at that part of your body that's touching the floor,
Just allow that support that is there,
That flooring,
The foundation underneath,
Even if you're in several stories high in a building,
But remember,
There is that earth underneath that floor,
There,
Holding space for you,
In this moment,
And in every moment,
Offering you support,
Stability,
Safety,
And security.
So let's remember that,
And allow that to come in.
Allow that support to come up from the surface of the earth to our physical form.
Allow that energy to come in and rise up from the tailbone to the center of the chest.
And just notice that space in between the chest,
That heart center.
Notice how it feels.
Notice if it's heavy,
Bring the awareness to the shoulders,
Notice if you're carrying some weight there,
Possibly responsibilities,
Concerns,
Anxieties,
Fears,
Maybe it's the weight of the to-do list.
In this moment,
Give yourself permission to let it go,
And just for now,
We're going to allow the shoulders to come up towards the ears as we take an inhale,
And as you round the shoulders onto the back,
Exhale,
And see if you can release a little bit of that.
Again,
Shoulders are going to come up with an inhale,
And on the exhale,
Releasing some of the weight you're carrying there.
Let's do that one more time,
Inhale,
Shoulders rise up,
Exhale,
Release,
Let go.
Now with the awareness back in the center of the chest,
Notice if you can open the chest more,
Broadening and opening the chest,
Creating space in the mid-back,
Space in the whole spine,
And allow the awareness to drop to the breath.
As you inhale,
Allow the breath to expand the chest,
And as you exhale,
Allow softness to come in,
Inhaling openness,
Expansiveness,
And exhaling worry,
Exhaling fear,
Inhaling expansiveness,
Openness,
And liberation,
Exhaling,
Releasing worry,
Releasing fear,
Releasing doubt.
Continuing with that longer than normal breath cycle,
Breathe into that heart space,
And I want you to visualize a light of whatever color comes to mind,
A small ball of light in the center of the chest,
And with each inhale,
See it grow larger in all directions,
Filling up the whole thoracic cavity.
As you exhale,
Notice the body soften a little bit more,
Inhaling,
Light grows,
Body expands,
Exhaling,
Body softens,
Fears loosen,
Worry softens,
Inhaling expansiveness and openness,
And exhaling worry,
Fear,
And doubt.
Continuing like that,
Allowing that light to continue to grow,
And notice now a little warmth at the center of the heart.
Now allow your awareness to drift to someone,
Something,
Maybe someones,
Those in most need of this light right now,
And just allow,
With the next few breaths,
As you exhale,
Yourself to visualize that light leaving you and being received by them,
Inhaling,
Opening,
Expansive,
Light,
Exhaling,
Sharing that light with those in most need,
Inhaling,
Opening,
Expanding,
Exhaling,
Offering that expansiveness to others.
A few more breaths like that,
Inhaling,
And sharing that light as we exhale,
And just notice now if there's some warmth in the center of the heart,
Notice how you're feeling,
Notice if you feel physically any lighter,
Allowing the awareness to start to come back to the fingers and the toes,
And the awareness of that ground,
That support,
That stability underneath you.
Thanks for joining me today.
