So go ahead and get into a comfortable position.
And as you do that,
I invite you to maybe place one hand on your heart and the other on your stomach.
Take a moment to notice the temperature of your hands,
As well as the way that they rise and fall with your breathing.
We'll begin here by taking a few deep breaths.
So go ahead and empty out any air that you may have in your lungs right now.
Then go ahead,
Inhale,
Filling up the stomach,
Feeling the hand on your stomach rise,
And then exhaling slow and steady.
Again,
Inhaling through the nose,
Expanding,
And exhaling,
Releasing,
Softening into this moment.
Twice more like that.
Inhaling,
Holding for a moment at the top,
Then exhaling,
Releasing,
Softening.
One last time,
Filling up the belly like a balloon,
Holding for a moment,
And exhaling,
Releasing any tension in your shoulders,
Your face,
Your jaw.
And then let that pattern of breath go.
Begin to soften around the eyes,
Closing the eyes if you haven't already.
You can also release your hands to your sides or in your lap,
Whatever feels good for you.
And I invite you to sense into a space within you that feels calm and sturdy.
Perhaps it's your heart center,
Or maybe lower in your stomach,
Or maybe somewhere else entirely.
Somewhere that feels present,
Open,
Sturdy.
And then take a moment to notice the temperature of this space,
Or if there are any sensations associated with it,
Like tingling,
Or coolness,
Or vibration of sorts.
If any thoughts begin to come up and pull for your attention,
Just allow them to come into your awareness,
And then let them fade into the background without pushing or rushing them away.
And we'll stay here for a few moments,
Just continuing to notice and bring awareness to the body and the breath.
You can say to yourself,
Breathing in,
I know that I am breathing in.
And breathing out,
I know that I am breathing out.
Maybe there are sounds in your surroundings,
Just allow them to come into your awareness,
Just like your thoughts,
And then fade into the background without judgment.
And then if you'd like to repeat these affirmations after me,
As you continue to relax into a calm,
Present state,
I invite you to do that.
So repeating after me,
The present moment greets me like an old friend,
Welcoming me back into the magic of everyday life.
I release the heaviness of the past and worries of the future,
And I trust that my inner knowing will guide me when the time comes.
I take time to turn inward and be gentle with my body and listen to its wisdom.
And then go ahead and take a final breath here,
As we close our practice,
Sending gratitude to yourself for arriving today,
For making time,
Even if it's just a quick meditation,
To be with yourself and be present with whatever is here for you,
Knowing that it is temporary and ever-changing and ever-flowing.
And then beginning to wiggle the fingers and toes,
Take any stretches that feel good,
And finally opening your eyes and returning to the room.
Thank you for practicing with me today,
Sending you so much goodness,
So much love,
And a deep,
Full breath.
Enjoy the rest of your day and I will see you soon.
Take care.
