This is a guided breath visualization practice.
Start by allowing yourself to get comfortable in your space.
Maybe roll out your shoulders,
Open and close your jaw a few times.
Take a big stretch,
Reaching your arms up overhead,
And then as you're ready,
Settle in to stillness and start to draw your awareness to your heart space and keep your focus there as you breathe in and out.
As we begin,
Ask yourself,
What is one thing that I want to release or let go of today?
Try not to think about the answer,
Just notice what arises.
And then keep that thing in mind and ask yourself,
What is one thing that I want to hold on to or generate today?
And again,
Don't think of the answer,
Just notice,
Just listen.
And keep that thing in mind as well.
We're going to practice what's called starfish breathing.
It's a breath visualization practice.
And starfish breathe through the pores or the surface of their skin.
And so the idea here is that as you breathe in,
Imagine that you're not just breathing in through your mouth or your nose.
You're pulling air into your body through the entire surface of your skin.
And as you breathe out,
The same thing is happening.
You're not breathing out through your nose or mouth.
You're pressing that air out through the entire surface of your skin,
Of your body.
So let's try this together.
Breathe in through the surface of your skin,
Filling up like a balloon with fresh air.
And breathe out through the surface of your skin,
Pressing out any stagnant air.
In through the surface of your skin,
Filling your body.
Out through the surface of your skin,
Every corner of your body,
Get some release.
Now continue to breathe like this on your own,
Visualizing breath coming in through the surface of your skin and out through the surface of your skin.
Now staying with this breath visualization practice.
I'll invite you to bring in what you want to release and what you want to hold on to.
And as you breathe in,
You watch the air coming in through the surface of your skin.
And it's not just air.
It's also that thing that you want to hold on to today,
That you want to generate today,
Filling your body.
And as you breathe out,
You press up the air,
But not just air.
You also press out and release the thing that you're wanting to let go of today.
Breathing in through the surface of your skin,
Pulling in what you want to build.
Breathing out through the surface of your skin,
Pushing out what you want to release.
And as you're ready,
You can let that go.
And back to your own natural breath.
And as you move through the rest of your day today,
Maybe you continue practicing releasing what it is that you need to release,
Really holding on to,
Trying to embody what it is that you're wanting to hold on to.
You might wiggle your fingers and toes.
As you're ready,
Gently blink your eyes open.
I hope you have a wonderful rest of your day.
Bye for now.
