Welcome to your practice.
Let's begin by taking our seat.
Close your eyes and feel your sit bones grounding you and feel the crown of your head reaching upward.
Just as though my hand replaced a few centimeters above your head and you're reaching up towards it.
Firm yet relaxed.
Let the space between your eyes soften and feel your jaw unhinge.
Now that you've established your seat,
Let's take three rounds of breath in large full breath in.
Open the mouth and gently let it go.
Again,
Full breath in,
Maybe pause at the top.
Exhale,
Let it go.
One more full breath,
Pause and release the breath through the mouth.
Now place your awareness on the sensations that occur as you breathe in.
Feel how there may be a lift taking place in your chest,
An expansion through the ribs.
As you exhale,
Feel the softening and the release of what's no longer serving you.
Let's take a couple moments to pay attention to these sensations.
If your mind wants to be elsewhere,
It's okay.
Just notice if this thought is based in the past or a projection for the future.
And then gently guide yourself back to the in-breath and the rising and the out-breath and the release.
Full practice of awareness,
The rising of the breath in and the release of the breath out.
Noting how each breath in is your opportunity to take in the fresh,
The new.
Each breath out allows you to release,
To relax,
To let go of what's no longer serving you.
Inhale,
Exhale,
Release.
Maybe checking in and noticing if any tension has crept into your body.
Soften and reestablish your practice.
Receiving,
Expanding,
Opening upward and outward.
The breathing,
Exhaling,
Letting go,
Resting,
Releasing.
Feeling the upward spiraling current of in-breath and the downward release of out-breath.
Simple yet sincere practice of bearing witness to your breath and the sensations that arise from it.
Soften and reestablish your practice.
Receiving,
Expanding,
Opening upward and outward.
The breath out allows you to release.
Now I invite you to increase your inhalation.
Taking a fuller breath in and pause at the very top.
And then exhale,
Long,
Slow and deep.
And now that your awareness travel to your hands.
And we'll take a moment to bear witness to the sensations that are occurring in our hands.
Can you sense your pulse?
Can you notice in which hand the pulse may be a bit stronger?
And as you mentally examine this awareness of your pulse,
Try to allow your awareness to be gentle.
It's a softness.
Just gently bearing witness.
And now I invite you to move your thumb to your pinky finger.
Just notice,
Maybe rub your thumb over your pinky finger,
The tip.
And then move on to the ring finger.
Just the sensation.
Middle finger.
The index finger.
Maybe back and forth,
The thumb goes over each fingertip.
Maybe just pull up your fist,
Clench them and then release your hands,
Softening.
Release your palms together and rub your hands together.
And now take those hands and place them over your closed eyes.
Let's notice what you feel here.
With hands over eyes.
I invite you to open your eyes and release your hands down.
Maybe stretch if it feels good.
And smile on your face.
Thank you for taking the time to practice today.
I wish you well.
