So you can take conscious,
Deep,
And slow breaths in through your nose.
And as you breathe in,
You can almost imagine or almost see all of the air that's going into every little corner and every edge of your physical body through the fingertips,
Through the toes,
Through the tip of the head.
And just kind of see that air spreading like water would spread,
As if you were just pouring water into your body.
And then letting all of that go when you need to.
And again,
Slowly letting the air exit the body and watching it leave every corner and edge of your body every ounce of air,
Even pushing a little bit of air out of you once you think you're empty,
Just to make sure you are fully emptied.
And you can keep breathing like that a few more times if you enjoyed that.
And you can start to notice the four parts of your breath.
The inhale,
The pause,
The exhale,
And the pause.
And you can begin to allow your breath to or allow your body to breathe on its own without the control of your guidance.
And just know that sometimes that is very difficult to do,
To watch your breath without controlling it.
And other times that's very simple.
So just make a mental note of where you're at today,
How easy is it for you to let go of control.
And start to relax your forehead.
And start to soften your jaw so that it's hanging in its normal position.
You can start to soften your lips,
Soften the cheeks,
And even soften your eyelids.
Just feeling a little bit of separation between the muscles of your face and your bones.
Just un-gripping,
Letting go.
You can relax any tension in your scalp and your hairline.
You can relax the ears,
Which can sometimes oddly hold a lot of tension.
You can also let all of that softness from the face and the head start to trickle down the neck.
And start to come into your shoulders,
Spreading across your collarbones.
Feeling your heart coming forward and resting in a proud position.
And your shoulders are just allowed to rest into place,
Allowing gravity to just let them drop a little bit further away from the ears.
And as you do this,
Creating just a really slight tuck in your chin so that you feel the back of your neck get a little bit longer.
And the crown of your head reaches in the opposite direction of your sit bones,
Just a little bit taller.
Relax all the muscles in your arms.
Relax the muscles in your hands and fingers.
You can soften the rib cage as well.
And see if you can feel the tightness of the rib cage.
You can soften the rib cage as well.
And see if you can observe your breath traveling in and out of your lungs.
Almost feeling the fronts,
Backs,
And sides of your rib cage and lungs expanding with each breath in and falling with each breath out.
And then you can start to let all of that softness trickle down further into your stomach.
Just feeling safe to release any remaining tension in the stomach.
Bringing in a sense of trust for your organs,
Trust for your stomach,
For your intestines to complete their assigned tasks.
And then keep your body alive.
Almost feeling the breath welcomed into the stomach so that there is a soft and gentle rise of the stomach with each inhale your body takes.
And a soft fall of the stomach with each exhale.
And letting all of that softness come into your lower stomach,
Your lower back,
Feeling all the muscles of your back.
Just start to support your body but not hold unnecessary tension.
And letting your hips relax.
Letting your glutes soften into their seat,
Your pelvic floor releasing any remaining tension simply by checking in.
There is no thinking required in this process.
This is more of an energetic listening process,
A bodily listening.
So just by bringing your awareness to the areas of your body that I mentioned,
A lot of tension can just go naturally.
There's nothing you have to do.
Besides be curious,
Checking in with each part of your body with the sense of curiosity.
A sense of awe as well as you just remind yourself how amazing your body is.
What a work of art your body is to keep you alive to function for you.
Every moment of every day.
Feeling your legs soften,
Feeling your feet and toes relax.
As you remember the ability to walk if you have that,
How grateful or how much gratitude you can have just for being able to walk.
Remind yourself that is not guaranteed.
Things can happen and we can lose ability in our bodies.
It is being so grateful for everything that our body is capable of right now.
And even if you have a loss of mobility,
Being grateful for the acts that your body can perform.
If you can hear these words,
That is a good starting point.
The ability to hear your ability to see whatever it is that you see.
Your ability to smell.
If you have that if COVID didn't take that from you.
Your ability to taste same thing.
Your ability to feel the sense of touch.
Maybe remembering touching something really soft or petting an animal or just any sense of touch that is just really comforting and warm to you.
Remembering how great that is.
Or the touch of a loved one.
It is time to bring all of your awareness into your heart.
Your physical heart that is pumping blood for you.
Allowing blood to travel to every corner and edge of your body.
All starting here.
And feeling the unique rhythm of your own heartbeat.
Listening to this unique rhythm.
And hearing your heartbeat as almost like the carrying beat in your own personal background music.
Or your own personal symphony.
That is made up of every single tiny little sound that exists in your reality at this moment.
Every sound that is making its way into your ears.
Or even into the skin.
You can sometimes feel sound on your skin.
Just reminding yourself of the uniqueness of your ears and the way that sound enters your ears.
The uniqueness of your observation,
What you choose to listen to in the sounds that enter your ears.
And noticing how you can kind of turn the volume up in certain areas and soften the focus in other areas.
Just by moving your awareness to where it is drawn.
You can focus on certain sounds with a bit more energy.
So just turning the volume up in a way on your heartbeat.
Letting this rhythm of your heart spread throughout your body.
Feeling your own unique vibration.
And remembering that there is nothing you're doing to control your heart or to allow your heart even to be beating right now.
This is a pure gift of life.
And you can go back into that true reality where you remember just how incredible it is that you are here.
All the possible things that could have gone wrong up to this point.
But they didn't go wrong.
They went exactly as planned.
To this moment,
To these words,
To this session.
To this moment of gratitude.
Starting to feel the pulsing of your ears as you're listening.
Almost feeling the ears and the heart pulsing along with each other.
Maybe feeling a fluttering in your hearts.
Starting to feel the pulsing of your eyes as well.
Start to feel the pulsing of the palms of your hands.
So you're really noticing this heartbeat throughout your entire body,
The heartbeat in your feet,
Your hands,
Your heart,
Your ears,
Your eyes and your forehead.
And again,
Not thinking too much about this.
Just listening,
Just observing.
Start to feel the pulsing of the crown of your head,
Highest point in your body.
And with your attention on the crown of your head,
Allow the everything in your body underneath the crown to just soften under your awareness being here.
Feeling a sense of safety spread throughout your body,
A sense of deep internal and innate connection.
As you just remember,
Your innate connection to whatever energy it was that created you,
Your connection to everything and everyone you have ever loved or who has ever loved you.
Feeling the love and the support and the guidance from all of your ancestors.
Whether you are aware of who your ancestors are or not.
Just trusting that they are aware of you.
And they're with you anyway.
They have passed down their knowledge,
Their wisdom,
Their life lessons,
Their love,
Support,
Understanding,
Patience and guidance to you.
The support from your ancestors,
From your angels,
Your spirit guides,
Everyone is always with you.
And sometimes we are fully aware of that.
Other times we feel sort of in the dark from that.
But just like how the sun gives light to the moon,
Our soul and our awareness and sort of be the sun and our body,
The moon.
Sometimes we are fully illuminated by soul and by spirit.
Other times we are completely in the dark and feel maybe alone.
And all those different levels in between.
Just trusting that every level of awareness,
Every level of recognition of spirit is necessary.
And wherever you are right now is perfect.
Just trust that every single event in your life has happened exactly as it should.
It's gotten you to this moment.
Feeling that confirmed by the support of the spirits around you,
Maybe almost feeling like a giant group hug as they all come and just surround you with their love.
And just allowing yourself to receive this love.
Remembering that you are worthy of being loved.
You are worthy of being supported.
There is nothing you could say there's no argument that would prove otherwise.
Even if we can convince ourselves that we don't deserve certain things.
That is never the truth.
The truth always exists underneath all of that.
Where we are deeply,
Innately connected,
Creative,
Safe,
Confident,
Compassionate,
Grateful,
Honest,
Intuitive.
And just strongly connected.
Just allow your body to soften and receive this healing these messages.
Feel them resonating with your heart center.
And allow these words to soak into your skin.
Soak into your muscles,
Bones,
Your cells.
So that you can trust your gut instincts you can trust your subconscious will be guiding you to act and speak in ways that align with these messages of love.
You will be reminded of these things through overheard conversations,
Through songs,
Through random thoughts,
Or seemingly random thoughts,
Through urges and feelings,
Through writing,
Reading,
The list goes on.
There are many different ways that spirit can try to communicate with you,
As long as you are open,
As long as you are curious and observant in the events that play out,
And the order of events that play out in your daily life.
And this includes the order of feelings and the order of thoughts.
It can tell us so much.
Start to again notice your breath.
Maybe taking some conscious deep breaths once again,
Welcoming the air to travel even deeper into the cells,
This time,
The deepest layer of you,
The air can now access and cleanse almost acting like a filter,
The air coming in,
Then taking away anything that's not needed.
On the exhales,
And just remembering how your body itself is a natural filter.
You have the ability to see and feel pain.
And remember that even under pain is love.
Remember that underneath all the noise of life,
All the pain and suffering and just bad things in life.
At the base of everything is nothing but pure love.
If that feels like something you'd like to do,
You could bring your hands to prayer at heart center.
As you just remind yourself of all of the power that you have,
Feel the pulsing palms and fingers into each other.
Feel the heart pulsing toward the hands and feel that circle you're creating around your heart.
And just feel how powerful you are.
You are so powerful.
You have the ability to change anything you want.
You can mold your life to how you'd like it to be.
This with some patience,
Love,
Compassion,
And gratitude,
As you gently bow your head,
Bowing to the energy that created you,
Bowing to the life path that is laid out before you,
And the path that has that you have traveled already,
Bowing to your ancestors,
Angels and spirits,
Bowing to everyone in this group for their energy and practice and dedication.
And then finally bowing to yourself for showing up,
For listening,
For opening,
Receiving and healing.
May this practice continue to heal you through the rest of your days and nights.
And may you bring this love to everything that you do and to everyone that you see.
Namaste.
