Find a quiet and clean space.
Light an incense or burn a candle,
Creating a sacred space for your practice.
Get into a comfortable seat,
Whatever that means for your body,
But try and remain seated.
Allow the eyes to softly close,
Taking a deep inhale in and as you exhale release all the thoughts,
Worries and pressures from the day.
Deep inhale in and let a loud sigh,
Making as much noise as you need to empty out.
It really helps.
Begin to notice your breath flowing in through the nose,
Into the chest,
Into the belly.
Feeling your diaphragm softly expand as you inhale,
Navel drawing in towards the spine on the exhale.
Allowing the gentle rhythm of your breath to spread a sense of calm through the body,
Grounding you in your seat.
Draw your attention to your heart space,
The middle of your chest and simply notice what's present for you in this moment.
The emotions resting in the heart,
The breath coming and going.
See if you can acknowledge what's there without going into a story or allowing it to overwhelm you.
It may be helpful to silently notice there is sadness,
There is anxiety,
There is gratitude and there is joy.
Can you witness it and let it go?
Coming back to the soothing natural flow of your breath.
As you inhale,
Visualise your heart space expanding with a white light.
A light that brings in everything that you need for nourishment,
Support and care.
Each in-breath draws the cosmic energy allowing you to connect to the abundant resources of the earth.
In each exhale offers an opportunity to let go of that which stops you from living from the place of your highest potential,
From the wisdom of your heart.
Stay with this flow and notice your interconnectedness to all living beings.
Your breath connecting you to the entire planet,
Humans,
Animals,
Plants all sharing the oxygen.
You are not alone,
You belong,
You have the right to be here.
Silently say to yourself,
May I be happy,
May I be healthy,
May I dwell in peace.
Notice what follows the words,
What's in the heart.
Continue bathing with the white light bringing you a sense of healing,
Caring and soothing.
Letting it wash over you,
Cleansing and creating more space.
Quietly breathing in and breathing out at peace with yourself and the world.
When you feel complete,
Slowly come back with the full awareness to your seat.
Feel the points of your contact with the earth.
Place your palms at the heart and softly lower the head down,
Bowing to life and bowing to love.
Namaste.
