If you are like me and don't really have as much time as you normally do because of the holidays or guests or just kids home from school,
I am offering a 15 minute practice to attune and to take care of yourself.
So please close your eyes,
Find a comfortable seat.
Take a moment to drop into your body by feeling the weight of your body on a cushion or a chair.
You can also lie down if you are more comfortable.
When your body is comfortable,
It is much easier for your mind to settle down.
So let's begin by breathing together.
Take a nice deep breath in.
Lengthen your spine.
Take a deep breath in.
Exhale all the air out.
Release and exhale.
Squeeze the air out of your belly.
Hold the air out.
Breathing in again.
Filling up your lungs,
Inhaling all the way to the top of your head.
And exhale.
Exhaling all the air out.
Feeling that sense of release and letting go.
Exhale all the air out.
And then hold the air out.
Breathing in again.
Lengthen your spine,
Widen your shoulders.
And exhale.
Feel that sense of letting go.
Releasing.
Letting go of any tension in the body.
Exhale all the air out.
Holding the air out at the bottom of the exhale.
And then as you're ready,
Closing your mouth and breathing in and out through your nose.
Turning your gaze towards your breath will allow for your mind to settle down.
Noticing how with each inhale your spine lengthens as your body rises,
Your lungs fill up with air.
Pausing at the top before taking the time to exhale out your nose.
Feeling that sense of release,
Letting go of tension,
Letting go of stress.
Making sure to exhale all the air out.
Breathing at the bottom of the exhale before breathing in again.
Going a couple of rounds on your own.
Really inhaling and exhaling,
Breathing in as much air as possible.
Pausing between each breath.
Feeling that connection to the ground beneath you by really tapping into gravity and that magnetic field.
Feeling the support of the ground beneath you as you breathe.
Taking a moment to express appreciation for the ground beneath us.
Good morning,
Good day creator,
Mother Earth.
Thank you for giving us a home.
Thanks to all the spirits that protect this land.
Thank you for all of the nourishment that you give us through fruits and vegetables,
Water.
Thank you in the animal realms.
And allow that stillness to come up through your spine.
Coming down your nervous system.
Thank you for the water for reminding us that we are all flowing.
We are always changing.
We are always shifting.
Feeling that connection down into the center of the earth and then going up through your spine,
Coming up through your heart and through your brain and out the top of your head.
Feeling this connection to your soul star chakra above your head and that connection to your higher self and the divine realms.
Going to connect each day to all that is divine and all of the protection that we have coming from the more subtle realms.
Really envisioning however you see the divine,
The angels or archangels.
Envisioning your mentors and teachers throughout your life who cared for you and instilled in you wisdom and knowledge.
Simply saying thank you.
Maybe noticing the corners of your mouth smiling in gratitude.
Seeing behind you and connecting to your ancestors.
Simply seeing their faces and remembering that they also walk through many challenging times in their lifetimes.
And through the miracle of birth,
Generation after generation are born again.
And also carrying stories through our DNA that maybe we are here to reconcile.
Strength that we are here to embody and power,
Inner power that we are here to awaken to.
Wishing our children that we are here to make this planet a better home,
More balanced,
More unified so that for the next seven generations,
Humanity may continue to evolve and flourish in balance with nature.
Wishing your hands on your body,
Tuning in.
How are you feeling?
Bowing your head and honoring wherever you have felt challenged in these recent days in your own personal life.
Breathing in and connecting to areas of frustration,
Struggles,
Scanning and sensing within your body how you hold pain and tension and stress.
Allowing the narratives to drop so that you can feel the sensations of the emotions in your body.
And let's take three deep breaths.
Inhale and exhale.
Exhale all the air out,
Feeling that sense of release.
Exhaling,
Breathing again.
And exhale.
Exhaling,
Exhaling,
Releasing down into the ground that which no longer serves you.
And then again,
Inhale and exhale.
And turning towards yourself now with compassion.
You are doing the very best you can and showing up is not easy.
So having some kindness and gentleness towards yourself is such a vital part of healing.
Just acknowledging there's a lot going on but I'm still here.
I'm showing up.
How does it feel to express kindness to yourself?
Seeing yourself either in the mirror,
An image of you or yourself as a child.
Looking towards yourself with a loving kindness and rocking.
Sending to your own inner child.
Either seeing him or her face and holding them.
Seeing that inner attunement,
That alignment when you connect to and honor your own path,
Your own struggles.
So concluding our practice today.
Thank you for showing up.
A moment to connect to yourself and acknowledge that these challenging days are difficult for our system but we are learning what it means to attune to the external.
Learning what it means to attune to our inner strength and inner power.
Thank you.
