Welcome.
I'm glad that you're here.
Begin by finding a quiet place where you can sit comfortably.
And then we start by taking a breath inward.
And then out.
As you breathe,
Notice what this breath feels like in your body.
As you breathe in through your nostrils,
As the air fills up your belly.
Notice what this air feels like as you welcome it into your body.
With each breath that you breathe in,
Root down a little bit more into where you are sitting.
Allow each breath to bring you a little bit more safety and security into the place you are sitting.
With each breath in,
Your body relaxes a little bit more where you are.
Just allow yourself to sit where you are and to breathe and know that is enough.
Our brains are amazing,
Beautiful,
Powerful things that sit in our heads.
We use our brains every day when we are asleep and when we are awake.
And our brains are filled with thoughts all throughout our day.
Sometimes our brains are filled with lots of thoughts moving very,
Very quickly.
And sometimes our brains are filled with only some thoughts.
We are the person that have these thoughts and we are the person that can watch these thoughts.
Imagine that above you,
There is a highway,
A road,
And on this road,
Thoughts pass by.
You are sitting safely in a wide open green field.
See this green field in your mind and imagine this road far off above you and far away from you.
You are safe and yet you can see these thoughts pass by.
Perhaps to you they look like cars.
You may see a red car,
A yellow car,
A blue car.
This is what our thoughts are like.
You are powerful enough to be able to sit exactly where you are and to sit still like a statue.
And you are able to notice thoughts that pass by in your brain.
You can have the thought of a big fluffy cloud floating by and that cloud will pass by.
You don't have to wrestle with it.
You don't have to push it away.
It just passes by much like the cars that pass by on the road.
You might have a thought come up about something that you want to do today.
You might have a thought come up about something that happened earlier today.
You might be imagining something else.
That's okay.
That's what our minds do.
Just see that you can notice these thoughts.
You do not have to get in these cars and drive away.
You can sit in your open green field and you can notice these thoughts pass by.
Like clouds in the sky or like cars on a road.
Allow yourself to sit where you are and simply notice what happens in your mind.
If you get caught up in a thought about something else,
That's okay.
Just allow that thought to float by like a cloud in the sky and bring your mind back to imagining you sitting in an open green field.
Just looking at the open green field and the road far away from you with passing cars and the big blue sky with clouds passing by.
And simply notice you are a washer.
You are peacefully sitting and noticing things go by.
When you are ready,
Take one hand and put it over your heart.
Your heart is full of power.
It sends energy to the rest of your body all through the day.
And when your heart feels light and cared about and loved,
You feel joyful and happy.
The heart that you carry with you is your heart and taking care of it is one of the most important jobs of your life.
We all have people in our lives who love us and care about us.
And these people help us take care of our hearts when we feel scared or nervous.
There are people that we can go to who can hold us and make us feel safe and loved and cared about.
And we can be that person for our own heart too.
As you rest one hand on your heart,
Imagine that you are smiling at your heart.
I like to smile gently on my face as I send smiles down to my heart.
Our hearts are soft and tender.
They need to be cared for.
And sometimes we can spend so much time riding in the cars of the thoughts of our mind that we forget to take care of our heart.
And so this is important time.
Thank yourself for taking this time to take care of your heart.
As you breathe in,
Breathe in love and care and send it with your smiles down to your heart.
And notice what your body feels like as you do this.
Notice the feeling of your hand pressing against your heart.
Caring for it.
Notice what feelings you feel in your body,
Warm or cold,
Open or closed.
Notice if your body feels busy or still.
Just notice.
You are powerful and you are full of love.
This love is beautiful and you can share it with others and you can share it with yourself.
Breathe in love and care.
And as you breathe out,
Imagine that that love and care is also what you are sharing back with the world.
You can breathe in love and care for your own heart.
And then you can breathe out love and care for other people that you love and care about.
Breathe in love and care and send it to your heart and body.
And breathe out love and care and send it to all who need love.
When you're ready,
Take your hand and rest it.
Either in your lap or on your hands,
On your legs,
Whatever is comfortable.
Just take a few moments to breathe in love and care for your whole self.
Thank you for being here.
And I hope you take care of yourself and your heart.
