Welcome back.
Please find a position where you can be comfortable for our time together.
That may be seated and allow the soles of your feet to gently rest upon the earth or place a block or a cushion to support them reaching the floor or laying down with your back body against the earth.
Whatever's best for you at this time.
Be here exactly as you are with whatever is present in your body,
In your mind,
In your heart.
As you feel ready,
Allow either your eyes to gently close or to have a soft gaze downwards,
Meaning your sight is not fixed on anything that's moving.
And as your eyes take this soft gaze or begin to close,
Allow your heart to blossom open.
Take a moment to arrive,
To land,
To pause and allow your spine to find a relaxed length.
Take in a breath and let out a soft sigh.
And again,
Take in a breath and let out a soft sigh.
And one more time,
Breath in,
Soft sigh out.
Notice where you may be holding any tension or tightness and begin to release that into the seat or into the earth as you drop into deeper stillness.
No need to do anything right,
You're already doing it right.
And in this moment,
There's nowhere to go and nothing to do.
Just breath.
The breath is an anchor that brings us home to ourselves.
Inhaling,
Allowing breath to come in.
Exhaling,
Allowing breath to release.
Breathing in,
Deeply fill your lungs from the bottom to the top as if filling a water bottle.
Feel your belly expand as your breath moves from the belly to the ribs.
Ribs back down to the belly on the breath out.
Breath in from the belly to the ribs to the chest.
As you breathe out,
Empty your lungs from the top to the bottom,
Chest,
Ribs,
Belly.
Observe the breath breathing itself and the chest moving up and down with the breath.
Allow the breath to be slow and steady,
Staying connected to the internal connection of this three-part breath.
Dropping deeper into stillness,
Let this feeling extend to your whole body,
Creating no struggle.
Bring your undivided attention to the soft movement of this breath,
Each breath filling each cell with healing and vitality.
Just this one breath.
In and out.
Feel the whole body filled with renewed life force and revitalizing energy.
Begin to notice the sounds around you,
The sounds within you,
The sensation of the air on your skin.
Feel the heaviness of the body,
The quiet of the mind,
The soft beating of the heart.
Invite a deep breath in through the nose and a deep exhale out through the mouth.
Feel the essence of you,
Whole,
Grateful.
Begin to invite gentle movement into your fingers and toes.
If you've been laying down,
Gradually make your way up to a seated position.
And as you feel ready,
Allow your eyes to open and come back into your day.
