I welcome you to close your eyes and bring your attention to your body.
Bring your attention to where your body is touching surfaces,
Whether it's your chair,
Your floor,
And just start from your feet and move from your right foot to your left foot.
And then if your calf is touching your right calf,
Your left calf,
The back of your thighs,
Your hamstrings are touching,
Your right hamstring,
Your left hamstring,
Your glutes,
Your right,
Your left,
Your back,
Your arm.
Just slowly bring your focus to where your body is making contact.
And then on your next inhale,
Breath.
Take it in,
Hold it,
Take in a little bit more,
And then audibly release.
A little deeper with the next inhale,
Hold it,
Sip in a little more air,
Hold it,
Then audibly release.
Now we will do a little bit of box breathing on a count of two.
One,
Two on the inhale,
One,
Two holding,
One,
Two exhale,
One,
Two hold.
We'll go around again.
One,
Two on the inhale,
One,
Two hold,
One,
Two exhale,
One,
Two hold.
Three count now.
Inhale,
One,
Two,
Three,
Hold,
One,
Two,
Three,
Exhale,
One,
Two,
Three,
Hold,
One,
Two,
Three.
Inhale,
One,
Two,
Three,
Hold,
One,
Two,
Three,
Exhale,
One,
Two,
Three,
Hold,
One,
Two,
Three.
Now just let your body breathe as it normally would.
Turn the steering wheel back over to your lungs,
Your diaphragm,
And everything else.
But notice if you sense any change in your body,
You can remember what your body felt like before doing the box breathing and what it might feel like now.
And see if you can bring your focus to that impact that the breath has of that refreshing oxygen that then becomes part of the blood,
Gets pumped throughout the body,
That renewal with each inhale.
See if you can focus on that freshness,
An amazing alchemy that happens without needing anything from us.
This innate intelligence that has been there since our birthday.
See if you can feel your heart that beating.
See if you can feel it in your heart.
And then bring your awareness,
The tips of your fingers.
See if you can feel the beating of your heart on the tips of your fingers,
The outer extremities.
The heart's got so much power that it can pump that fresh blood all the way out to the tips of your fingers.
Keeping your skin a healthy color,
Keeping all of your internal tissues functioning at or near perfection.
There's so much more right with us than there is wrong.
And so much of it does not require our care.
Just settle into that.
Ride along.
Ride along.
Imagine all of the other intricacies,
Systems within the body.
Like you're getting a tour of some giant factory with amazing machines doing all kinds of things.
Except this tour of your body is more complicated and more impressive than any factory that Elon Musk or anyone else could imagine.
Spend some time in your liver.
Liver taking care of any toxins that are coming in.
And bring your focus to your right kidney.
Filtering your blood.
Now bring your attention to your eyelids.
Someone recently was expounding on their eyelids about how incredible they are,
Those folds of skin,
And they work perfectly.
Close our eyes,
The moisture that's needed to keep the eye functioning just automatically happens.
An amazing system.
Now focus on your eye.
Imagine the lens inside.
Imagine the optic nerve taking those sensations to the brain.
Now bring your focus to the base of your spine.
Imagine it glowing,
A ruby red with roots,
Ruby red roots going down from your chair through your floor to the crust of the earth through the bedrock,
Down,
Down,
Down,
Further,
Further,
Those roots going to the very center of the earth,
Pulling up the energy from the earth,
From our planet,
From our home,
Up to the base of your spine.
And now imagine that energy slowly moving up your spine,
Moving up your spine behind your pelvis,
Your solar plexus,
Your heart.
Let it hover there for a while.
Spend some time with your heart.
And now let it slowly ascend to your voice box.
And then have it move up to that spot between your eyebrows.
See if you can feel that channel of energy lit up.
Imagine that energy as a glowing ball moving up and down from the base of your spine,
Up your spine,
All the way to that spot between your eyebrows,
And then oscillating back down.
Really focus on it.
See if you can feel it.
See if you can feel that energy moving up and down.
Now focus on that spot between your eyebrows,
Your mind's eye.
See if there might be an intention for you there today,
An intention directed from within.
Not the Geico commercial,
Not the driver who cuts you off,
Not the disappointment with whatever might happen.
No,
No,
None of that,
None of that.
Deeper,
Deeper.
Today's intention.
See if it's there.
Hold it.
Embrace it.
Then move it from between your mind's eye down to your heart's center.
And imagine it being engraved on your heart,
Whatever that word or phrase might be.
And bring your awareness to the sounds around you.
There's a fan or a refrigerator in your room,
If there's a bird outside your window.
Just take in the sounds and bring your awareness back to your eyelids,
Your completely amazing eyelids.
You can lower your chin a bit.
And with your eyelids,
When you're ready,
You can open them up and bring your attention back to where you are.
