Welcome.
Thank you so much for joining me today.
We're going to start by finding ourselves in a nice comfortable seat,
Or you can practice lying down,
Whatever feels good for you and your body today.
As you start to find your comfortable seat,
I invite you to close your eyes and just start to notice how the breath feels in the body today.
Without the need to label the breath as anything,
Just simply bringing your awareness to the inhale and to the exhale.
Now if your mind is still wandering and thinking about the things that you have to do today or the things that have happened,
Just bring your focus into the room that you're in,
Or into the space that you are.
Slowly start to draw that attention all the way into your physical body,
Exactly where you are sitting or lying down.
Letting the body be soft here.
Letting go of any tension in the jaw or the brow bone.
Relaxing the shoulders.
Then maybe you bring one hand to the belly and one hand to the heart.
Coming back to that focus on your breath,
Start to breathe in through your nose and draw the inhale all the way down into the belly,
Filling the lower abdomen with air.
As you exhale,
Belly button pulls back towards the spine.
Now take this full belly breath at your own pace.
And then on your next breath in,
Start to fill the belly with air.
Breathing in a little bit more,
Fill the ribcage.
Feel the ribs expanding side to side.
Exhale,
Ribcage pulls back in,
Belly comes in.
Inhale,
Draw the breath down,
Belly fills,
Ribcage expands.
Exhale,
Allowing everything to soften.
Taking that a couple of times at your own pace.
And then your next breath in,
Fill the belly,
Fill the ribs.
Sucking a little more air through the nose,
Fill the chest.
The whole torso is full of air.
Exhale,
Chest falls gently,
Ribs and belly come back through center.
Inhale,
Full three-part breath,
Belly,
Ribs,
Chest.
Exhale,
Piece by piece,
Softening down.
Now go ahead and take the next minute or so to complete this three-part breath on your own,
At your own pace.
Now allowing yourself to come back to a more natural rhythm of breathing.
And then we'll go through and do just a gentle body scan,
Starting at the crown of the head.
I like to imagine a golden ring sitting above the crown of my head.
And then as I work my way down,
The ring expands,
Circling my head slowly,
Down towards my neck,
Around my shoulders,
And slowly making your way down through your whole body,
Encapsulating you in a nice golden light.
And as you scan down through your body,
Just continuing to breathe gently.
And just bringing attention or focus,
If there's any areas of tension or tightness,
Any uncomfortable feelings as you scan,
Just draw your inhale into that area of your body.
Imagine with that breath in,
You're creating space and dissolving the tension that you might feel.
And if everything is feeling good in your body today,
Just sending gratitude for the feeling of peace that you feel.
On the next breath in,
Go ahead and relax the arms and the hands,
Everything down by your side.
Take a nice,
Big exhale,
Open mouth here.
Let's do that one more time.
Breathe in through the nose.
Breathe in through the nose.
Big exhale.
Relax the shoulders.
Wherever you are,
We'll draw our hands back through heart center one more time,
Either at the chest or just resting gently on top of the heart.
And just taking a moment to send full gratitude towards your physical body.
This body has carried you through every single day of your life thus far.
And while our bodies might not be perfect,
They were never meant to be.
They were meant to support us and hold us and carry us.
Sending an immense amount of love and gratitude towards your physical body.
And then bringing your attention inside to your heart center.
Sending love and light to your heart.
As many times as your heart has been overjoyed or even heartbroken,
Just sending love to that heart center.
And then bringing your focus to your mind.
Sending peace to your mind.
For being able to process information and experiences.
Sending love and gratitude and peace for it to take rest when needed.
Relaxing the hands back down by your side.
We'll close out this practice with a couple of colors.
We'll close out this practice with a couple of collective breaths together.
We'll inhale through the nose and exhale out through the mouth.
On the inhale,
Allow your arms to swing above head.
Deep breath in.
Big exhale.
Swing those arms back down.
Open mouth.
Let it all out.
One more time.
Wide open arms.
Inhale through the nose.
Big exhale.
Allowing those eyes to gently flutter open.
Before you take any movements,
Just noticing what's around you.
Slowly start to take back in what you can see and hear.
Maybe what you can taste or smell.
Just allow the body to gently wake back up.
Small movements in the hands and the feet.
Maybe some gentle neck circles.
And as you move about through the rest of your day,
I invite you to come back to this moment of peace that we've shared.
Come back to the feelings of gratitude and love.
Or just simply focusing on your breath.
Thank you so much for practicing with me today.
I wish you a beautiful rest of your day.
Until next time.
