Okay,
So choosing a comfortable seat.
If you're sitting on a cushion,
You can cross your legs.
If you're sitting on a chair,
You're two feet firmly on the ground.
Your hands can be on your knees or in your lap.
And now we just drop the chin and if you like you can close your eyes or you can leave them open slightly.
And feel a sense of gratitude for yourself for being here today,
To logging on,
And to exploring ideas of mental health and doing a mindfulness practice,
Which is really so good for you.
You really are making yourself a great offering.
And let's release whatever anxiety or sadness we have today or any other sort of feelings that are bringing us down or that don't serve us.
Let's take in a deep breath through the nose and out through the nose.
Let's do that twice,
Breathing in.
And now exhale out.
Breathing in.
And exhale out the nostrils.
Just let go,
Let go of any anxiety.
Once more,
Breathing in through the nose.
And then out the mouth,
Slowly release and sigh the breath out,
Release what doesn't serve you today.
Coming to a normal breath,
Really feeling the breath at the nostrils.
If you can,
If your nose is not blocked,
You can breathe easy through the nostrils or through the mouth,
Whichever you prefer.
Settle your mind.
There's so many thoughts and feelings and emotions.
We invite ourselves just to rest for a little while,
To get off the roller coaster and just take a rest.
Perhaps today we feel that we are lacking something,
We need something.
Maybe it's a hug,
Maybe it's a live conversation with someone.
Maybe it's just being out,
Driving around,
Seeing our colleagues again.
Companionship or love,
Maybe today we need courage or bravery.
Maybe we need healing.
What do you need today?
So with every breath that you take,
I'd like you to imagine that you can breathe in whatever quality that you need today.
And you can imagine,
Use your imagination that it's a color.
And maybe what you need is healing and it's a certain color that you breathe in and it moves within you,
It paints you.
Imagine it's in the air.
This is how we stimulate our creativity as well,
It's through our imagination,
Moving our brains into the alpha state.
See what it is that you need to breathe in,
That your body needs or your emotions need or your mind needs.
Take a while with every inhalation,
Just breathing it in and just let that color fill you,
Fill your entire being.
You can shift to another quality that you'd like to take in today and maybe it's another two or three or four different colors moving through you like a rainbow.
Breathing in,
Mixing the colors together inside of you,
Moving through your awareness,
Your consciousness and really feel like you can just breathe these qualities in,
These qualities,
These things that we need,
We just breathe in.
Breathing in,
Mixing the colors together inside of you,
Moving through your awareness,
Your consciousness and really feel like you can just breathe these qualities in.
Create your masterpiece.
You are just like a blank canvas and you can breathe in all sorts of colors,
Let it splash through you,
Around you.
With really broad brush strokes,
Painting a happier day.
And now we're going to shift the focus from ourself and our breathing of color to another being,
A loved one,
A loved one that may be with you or maybe far from you.
There may be someone you've lost.
Just that one person today that you really feel compassion,
You feel love for and imagine perhaps where they could be and send out colors to them,
A whole range of rainbow lights that you can breathe out.
Use your imagination,
Play with it,
Send it to them and wherever they are,
They accept all these colors,
Whatever they need to be happy,
To be healed,
To be safe and to live with ease.
They can just breathe it into whatever colors they choose.
So just focusing now on the exhalation and imagine that just out of your breath is the prism of lights that just goes out to them.
And imagine that they breathe it in and are affected in such a positive way by whatever it is that they need today.
And we see them being happy and healed and receiving whatever it is that they want and need.
Being comforted.
And now we dissolve any creative imagery or visualization we've been doing.
And just resting your attention at your heart center and just observe how you feel.
Is there perhaps an opening?
The more we do this practice or practices like this,
The more we install the love and compassion program which removes an antivirus of individuality and selfishness.
But a feeling of openness and non-judgment can pervade our entire being through more practice.
Dropping the chin down to your chest,
Let's just take in one deep inhalation,
Breathing in through the nose and sigh the breath out.
And slowly lifting the chin and opening the eyes.
Thank you everyone.
