Hi there,
This is Geary and I would like to welcome you to this 10 minute practice where you can connect back to your breath and yourself and get out of your thinking mind.
In early recovery,
It sometimes seems like the mind can be an enemy,
So we teach practices to assist you in coming out of thinking and into feeling.
Throughout the practice,
Come back to your breath and sensations in your body without any judgment.
Now I invite you to find a comfortable seat.
Perhaps you would like to lie down.
Just make sure that you're warm and comfortable.
If it's possible,
Breathe in and out through your nose.
As you breathe in deeply,
Expand the abdomen,
Filling.
And as you exhale,
Allow the abdomen to sink back down towards your spine.
Slow the breath and deepen.
Breathing in,
Perhaps mentally counting to two on the inhalation and three on the exhale.
Deep rhythmical breath.
When the mind tends to wander,
Just bring it back to the breath over and over again.
The mind generally would like to go to the past or the future,
And our job is to bring it back to the present moment by noticing the breath and sensations in the body.
Continue with slow,
Deep breaths throughout the practice.
We will now do a mental body scan,
Just noticing the different body parts as you inhale.
And as you exhale,
Sending a message to relax that body part.
We begin at the feet.
As you breathe in,
Just notice your feet.
And as you breathe out,
Send a message,
Feet relax.
Breathe in slowly and deeply and notice your legs.
Exhale,
Legs relax.
Breathing in,
Noticing the hips,
Exhaling hips relax.
Breathe in,
Notice the abdomen,
Exhale abdomen relax.
Chest relax.
Breathing in,
Noticing the entire back,
Exhale back relax.
Breathing in,
Noticing the fingers and hands,
And exhaling fingers and hands relax.
Arms relax.
Notice the shoulders,
Shoulders relax.
As you breathe in,
Notice the neck,
Exhaling neck is relaxed.
Jaw relax.
Notice the face,
Allow the face to relax.
Notice the point between the eyebrows,
Exhale allow that point to relax.
Thoughts are slowing down,
Thoughts relaxing.
Developing spaces between the thoughts where the mind can rest.
Mentally repeating,
I am breathing in.
I am breathing out.
I am breathing in.
I am breathing out.
And continue noticing sensations in the body.
Noticing any movement in the body as you breathe in and out.
Each and every inhalation,
Imagining breathing in everything fresh and new.
Each exhalation letting go of the old,
All that no longer serves.
Simply releasing.
Feel struggle,
Feel ready.
Breathe in new possibilities,
New opportunities,
A brand new life.
Exhaling,
Releasing.
Mentally affirming,
I am worthy of this breath and I do accept it now.
And now preparing to come back,
Deepening the breath even more.
And open the mouth,
Ahhh,
Let go.
Bringing awareness back to the whole body and back to the room.
Becoming aware of your surroundings.
Perhaps stretch your arms above your head and give yourself a nice long stretch.
And release.
Just notice how you feel and know that you can enter this place again and again.
Carry on with the rest of your day maintaining this connection.
Namaste.
