Hello,
My strong and beautiful friends.
I'm so glad to be with you for a few minutes today.
Whether you're at work and taking a break,
Working from home,
Or wherever you happen to be in this moment today,
Thank you for taking this time to be with me,
And more importantly,
To be with yourself.
Take a minute to get comfortable,
Your feet and legs solidly grounding down into the floor.
Roll your shoulders and release any jitters.
As your body becomes comfortable and still,
Soften your gaze and pay attention to your breath.
Just notice each inhale and exhale,
Breathing in and out,
In and out.
Are your breaths quick and shallow,
Or deep and full,
Or somewhere in between?
Notice your chest rise and fall,
Your belly fill with air and squeeze it out.
Maybe you can even feel this in your back and in the expansion of your ribs.
However you're breathing,
Just pay attention to it and be aware of how it moves through your body.
Notice and appreciate the support of the ground holding you up and allowing you to root in place.
Whether you're sitting in a chair,
If you're on the floor,
Or even if you're laying down,
The earth has you supported and safe,
Holding you up at the same time as you root down.
If your eyes are not already closed,
Go ahead and gently close them.
Now let's take a big collective sigh on your next exhale,
Whenever that comes.
Now that we're more keyed into our bodies,
Let's take a few breaths together.
Gently inhale through your nose.
Two,
Three,
Four.
And hold.
Two,
Three,
Four.
Now a gentle exhale through the mouth.
Two,
Three,
Four.
Pause at the bottom.
Two,
Three,
Four.
Inhale through your nose.
Three,
Four.
Hold.
You can imagine completing a square with each cycle.
Exhale.
Two,
Three,
Four.
Pause.
Two,
Three,
Four.
Inhale.
Each inhalation floods your body with oxygen.
Hold.
Two,
Three,
Four.
Exhale.
And every exhalation takes any negativity and stress along with it.
Pause.
Two,
Three,
Four.
Inhale.
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
Exhale.
Two,
Three,
Four.
Pause.
Two,
Three,
Four.
Now that we've allowed ourselves the space to fully breathe,
Let's take a moment to notice what's going on in the body.
Put your attention all the way down at your toes.
Allow your big toes to relax.
They do so much work helping you balance and ground you as you stand and walk.
Allow them to let go as if instead of flesh and bone,
Your toes have the consistency of honey.
They're still your toes,
But the most relaxed version you've ever known.
Bring that sensation of letting go throughout the rest of your toes and gradually up your feet to your ankles.
Feel them melt into complete relaxation.
Keep that feeling moving up your legs and into your calves and your knees,
Taking your own time to breathe into this state of awareness and letting go.
Up through your thighs,
Powerful and strong.
Know that they too can surrender into ease.
Keep traveling up the body through to your hips and your belly expanding and contracting with every breath.
Your ribs,
Your back,
Across your collarbone and through your shoulders out towards your elbows,
Your forearms softening and extending their fluid ease all the way through your fingertips.
That sense of calm and suppleness,
Have it continue through your neck,
Your jaw which may be tight and that's okay.
Imagine it's heavy and just let go.
Each exhalation taking the stress and tension along with it.
Notice your cheekbones easy and calm,
Your eyelids heavy,
Your forehead so movable and animated at times,
Now still and serene.
Now that you're in a state of relaxed ease,
Imagine a beam of light,
Welcome and warm across your face and the top of your head.
Allow that shimmering light to encompass you and fill you with warmth and peace.
Allow it to travel through your body,
Transforming you into a radiant glowing being.
Present,
Still,
But vibrating with possibility and love for yourself,
For the space you're in right now,
Physical and emotional.
And imagine this light growing beyond you,
An ever growing orb increasing in radiance to the physical space that you're in right now and then growing bigger and bigger,
Allowing it to expand to those you know and love,
Knowing that this warmth and sunshine is big enough for all of them.
Imagine it continuing to grow and extend through the physical and emotional space,
So big that it started with you and eventually may encompass the whole galaxy or beyond.
There literally are no limits to the light and you are the key to allowing it to shine.
Bringing all of the love and creativity and strength you possess,
Radiating all of it into others,
Admiring that it comes directly from you and reaches out beyond to touch things you can't even imagine.
You are that strong,
Loving,
And powerful.
Sit for a minute in appreciation for yourself,
For all that you are and all that you are capable of.
Know that it's amazing and that you,
Whoever and however you are right now,
You are enough.
Take a few minutes to breathe in this knowledge that you are enough,
That you are powerful,
That you are love,
That you are light.
Begin to key back into the breath.
Easy in and out,
In and out.
Start to bring awareness back into the outer reaches of your body.
Small wiggles in your fingers and your toes,
Working your way up to some easy shoulder rolls and head tilts,
Whatever feels good in your body.
Thank you for being here today and taking these moments to breathe,
To be present,
To be still,
To be.
Thank you.
