Hi and welcome to Guided by Sarah.
I am so glad you chose to give yourself this time at the start of your day.
Before the day begins with all that it holds.
We are going to do something different together.
We're simply going to arrive.
And your body.
And your breath.
And yourself.
So find a comfortable seat or maybe you choose to stay laying down in your bed for another moment.
Whatever feels right for you.
And if it feels safe.
Gently close your eyes.
Take a first deep breath in through your nose.
And let the air flow slowly back out through your mouth.
Let's do this once more.
Deep breath in through the nose.
And slowly out.
Maybe you can notice how your body softens just a little bit with every exhale.
And now,
I'd like to invite you into a practice that gently calms your nervous system.
It's called the VU sound.
You breathe deeply into your belly and as you exhale you make a long low sound.
A soft VUUUU like a distant foghorn.
You'll feel it vibrate quietly in your chest and in your belly.
And that very vibration soothes your vagus nerve.
So let's try it.
Breathe deeply into your belly.
And as you exhale,
VOOOOOO Beautiful.
Let's do this again Breathe in deeply.
And exhale.
.
.
Voooooo.
You One last time,
Deep into the belly.
And VU.
You Let your breath come naturally again.
And take a moment to notice how it feels to have arrived a little more fully into yourself.
Maybe you feel the need to yawn or to sigh and those are really great signs that your nervous system is regulating itself right now.
And as you continue to sit or lie here,
I would like to invite you to notice very gently where you are right now.
What can you hear?
Perhaps there are some sounds in the room.
Perhaps some noises from outside in the distance.
Simply notice.
And now,
Feel where your body meets the surface beneath you.
The contact points where you are being held.
Notice the places that might feel heavy and safe.
And lastly,
Notice the temperature on your skin.
The air and the room.
Perhaps a little warmth.
A gentle coolness where your body is not covered by your blanket.
You are here in this moment and this moment belongs only to you.
And now that you've arrived,
I invite you to let your imagination wander a little.
Let it expand.
Let images arise,
Ideas,
Inspirations.
Nudges.
And notice how your body responds.
What sensations come up?
What feelings?
And now imagine that before your inner eye An image of this day begins to form.
And I don't mean your to-do list,
But the feeling you want to carry through the day.
Maybe you see yourself calm and focused and clear.
Perhaps you see yourself doing something that matters to you.
Notice how you move,
The expression in your face.
How you feel in your power.
Just let the images come.
And while you look at these images.
.
.
Feel how they feel in your body.
The lightness.
The possibility.
Know that everything is already within you.
And now,
If you'd like,
Say these words gently to yourself at your own pace.
I am open and ready for what this day brings me.
I trust that my path will show itself before me.
I have all the strength,
The energy and the calm that I need today.
I am allowed to receive what is good for me.
Let these words settle within you.
Your mind makes them true for you,
Simply through you giving them to yourself.
And now you can slowly come back.
Into your room,
Into this morning.
Taking one last deep breath.
Beginning to move your body a little,
Gently wiggling your fingers,
Your toes.
Maybe you'd like to stretch in whatever way feels good to you.
And when you're ready,
Gently open up your eyes.
Carry this feeling of a quiet beginning with you.
Feeling a little more grounded,
Clear and connected to yourself.
I wish you a truly beautiful day and I'll see you soon.
Sarah
