Hello,
Thank you for joining me today.
I invite you to just settle in,
Whatever that means for you.
Really allowing your body just to relax,
Just to bring your awareness in from the busy day,
Just bring it right inward.
Allowing yourself to close your eyes,
Or if you don't want to close them,
Allow them to be a soft gaze,
Meaning partially closed,
So that there's no visual distractions,
But just really coming home to you.
Go ahead and just allow yourself to take notice of the air that you feel on your skin,
And bringing your awareness to any sounds that might be around you,
And expanding that field and noticing,
Are there any sounds that are further away?
Can you hear your own breath?
And just allowing your awareness to become a little bit brighter,
And a little bit more open to you.
And do you notice where the fabric might be touching your skin?
And remember to just keep breathing,
And bring your awareness to what might be supporting you,
What points of contact that your body might have with the floor,
Chair,
The wall,
Anything.
Just bring your awareness to exactly where you are,
And just being mindful,
And just noticing,
And not bringing any judgment to any of it.
So,
As you can sit,
Continue settling in,
And having your awareness very present,
I invite you to expand that awareness to include your breath,
Noticing the inhalation,
And if comfortable,
In through your nose,
Noticing the inhalation,
And if comfortable,
In through your nose,
And noticing each exhalation through the nose or the mouth.
Be with your breath,
Not looking to change anything,
But just bringing your awareness,
Allowing yourself to drop in even more,
And just really anchoring right in your center,
And take notice of how your body is responding with the breath.
You may feel the ribs expand.
You may feel your belly expand.
You may even feel a shift or slowing down of your breath.
Just notice we're not looking to change anything,
And I invite you,
While you're here,
To allow yourself to have a smile,
Even just a small one,
Come across your face,
And just bring the awareness to your body,
To your feelings,
And just notice if there was a shift,
And I just invite you to bring forward compassion,
Whatever that means to you.
Just allow compassion to come forward from within you,
And just expand,
And allowing it to expand a little bit more,
And if there are any thoughts that come along with it,
Just allow them,
And have no judgment.
Just observe,
And if you can feel what that compassion feels like,
And what that smile,
Just that gentle smile on your face feels like,
Whatever that is,
Just expand it a little bit,
Almost like a balloon expands as you're blowing it up.
Just allow yourself to be that expander,
Allow yourself to be that expansion,
And if there's any thoughts,
Just give them a nod,
And let them go.
Just observe,
Have your awareness present,
And bring your breath,
And as you continue to expand your awareness,
I invite you now to expand it even beyond your body,
To that space around your being,
Your body,
And as that awareness expands,
Allow your breath to expand as well,
Almost as that,
If that is expanding beyond your body,
And you may feel a shift,
A larger inhale,
A larger exhale,
Whatever it is,
It's all right,
Just being very present,
And with this expansion,
Just notice the air,
Sense the air and the space around you,
And allow this expansion to even encompass,
Or include,
The objects around you,
The space around you,
If there's any plants,
Allow it to encompass the space around you,
The objects around you,
The space around you,
If there's any plants,
Allow it to expand and include that,
Just allow,
Just be connected to you,
Your breath,
Your body,
Just allowing everything to be exactly as it is,
Remember your breath,
Remember your breath,
And now bring your awareness back in,
Just slowly and gently,
Almost like coming back home,
Allowing some movement to come into your fingers,
Maybe rolling your neck,
Your head,
Your shoulders,
Maybe moving your trunk a little bit,
And just allow yourself to come back in to you,
To home,
And let's give it another two cycles of your own breath,
And when you're ready,
Allow your eyes to come open,
And allow that smile to come across your face,
And be ready to re-engage with your day.
You did a great job,
Thanks for joining me,
You did a great job,
Thanks for joining today.
