Bell Bell Bell Bell Bell Bell Bell Bell Bell Bell Bell Bell Bell Bell Relax your seat.
Take a few breaths at your own pace.
Take this moment to transition from the world into your mind.
Be settled here.
Find peace.
And if perhaps what you find is not quite peace,
For a moment become aware of what might be causing this.
And allow in your mind to just gently say to your thoughts you are welcome here.
You are welcome here.
And in this sense there is no fight.
There is no forcing out or letting go.
But a welcoming of all things.
In a place and a space of gratitude.
For all thoughts.
All things.
With this welcoming this brings a sense of peace.
Deep inhale.
Deep exhale.
Watch as things maybe calm down a little bit.
With each exhale allow the body to calm down.
Release the shoulders and the chest.
And take a few moments to move that tension.
So maybe as you inhale you lift the shoulders up to your ears.
And as you exhale you drop the shoulders down.
Release the shoulder blades down the spine.
You might like to make this really gentle.
And just a rolling continuous movement.
Or today you might like to breathe in as you lift your shoulders and drop the shoulders.
And sigh out of your mouth.
A couple of breaths with the shoulder rolls.
Nice long inhale.
Releasing tension on the exhale.
Releasing what's not needed from the shoulders.
Releasing into this moment.
Drop out of the storm.
Breathe in and breathe out.
This breath,
This medicine,
Starts to take us inwards.
Can you lengthen your inhales?
And lengthen your exhales.
Not only are you breathing now but you are aware of breathing.
Lengthen your inhales.
Lengthen your exhales.
Letting go of the breath.
Let us bring as much presence as we can,
As much of ourself as we can into this moment.
Take a deep breath in and suspend the breath at the top.
Hold the breath for just a couple of moments.
And then exhale along.
Let's do that twice more.
Breathing in.
Hold the breath at the top.
And then exhale and release.
Last time breathing in.
Hold the breath when you reach the top and allow that energy to swirl and move through your whole body.
And then exhale,
Relax the shoulders,
Chest,
Belly,
Completely exhale.
Return to a normal breath.
Breathing in and breathing out.
This mantra,
This rhythm of your breath allowing you to sink deeper and deeper into this moment in this sense of calm.
There is nowhere else to be.
Nothing else to do other than focus on your inhale and your exhale.
This simple act of listening brings you closer than you have ever been.
This freedom in our breath,
Easeful inhale and release.
Inhale and effortless exhale.
Transforms what is dark into light.
Transforms the storm into calm.
Allow yourself to sit here for as long as you like.
In peace,
Quiet,
Spaciousness.
And only when you are ready,
Allow your chin to gently drop.
And breathe in to gently release.
