Get comfortable.
Sit or lie down in your favorite spot.
Settle into your body,
Your very own beauty.
Softly close your eyes.
Feel your chin opening up the passageway for your breath to freely flow.
Place your left hand on your chest and your right hand on your belly.
Breathe in deeply through your nose and gently out.
A few pleasurable breaths here.
Now let your exhalations become slightly longer than your inhalations.
As you highlight longer exhalations,
Feel through the tender touch of your hands the rise and fall of your chest and belly while you breathe.
Now add another component to your breathing.
As you exhale,
Very gently draw your belly in towards your spine.
And with each breath you take,
Let your intention be to let go of all tension from your day.
Notice how this soothing action of moving your belly towards your spine supports a release of the breath in its entirety,
Strengthens the abdominal muscles,
And encourages a healthy metabolization of your emotions,
All of which help us let go of the day.
Notice too how this kind process is also activating your courage.
Release your hands down to your legs,
Palms facing up with thumbs and index fingers lightly touching.
Now take some time to reflect on something positive that happened today.
Perhaps a connective moment in a relationship you've been nurturing,
A satisfying feeling you experienced through your attentive work in a project,
Or a delicious meal you enjoyed.
Whatever comes to mind,
Let this be anything for which you are grateful.
As you call these appreciations forward,
Continue with longer exhalations and belly to spine.
And as you do so,
Sense a palpable calm emerging from your inner spaces.
Good.
Let your breathing return to its natural rhythm.
Bringing this calm,
Elevated presence forth is how we support ourselves and others.
Inwardly inquire,
How could this way of being aid in the softening of another's contracted state?
Perhaps there's a caring phone call or text message you are being guided towards after this practice.
Softly listen from the place of your heart.
Now fully allow yourself to release any lingering stress by wrapping yourself in the soothing balm of self-compassion.
Through compassion,
We can easily forgive ourselves and others for our humanness with all the mistakes we make because we are forever learning and growing through our every experience.
Letting go of any last hold from your day now,
Including shame,
An emotion that so easily gets sent and stored at the background of our being,
Which can keep us stuck and prevent us from moving forward on our path.
Inhaling,
Releasing,
Releasing all lower vibrational undercurrents through the softest,
Sweetest breath.
Observe how your awareness has deepened and you are now landing within your heart center.
Now here in this beautiful,
Quiet space,
Allowing yourself to expand even more into your true self,
Serenity.
Please fold your hands in prayer in front of your heart and gently bow your head in reverence.
Our human journey is not about fixing ourselves.
It instead is about allowing our divinity to embrace our humanness in love,
Which is what it means to be connected to our heart.
And there's nothing more beautiful than this.
This connection is what we're cultivating through spiritual practice.
This radiance is our eternal essence and to be aware of it is to activate it where it glows and emanates as a magnificent healing presence.
To close,
Silently say to yourself,
With gratitude and love,
I release the day.
Again,
With gratitude and love,
I release the day.
And once more in a whisper,
With gratitude and love,
I release the day.
Good night and sweet dreams.
Thank you for your practice and many blessings.
