Bring yourself into a really comfortable seat.
Crossing your ankles,
Putting your hands onto your knees.
Facing your index finger to your thumb.
Let your eyes softly close.
Feel the bones of your legs heavy grounding down towards the floor.
Softening in your hips and thighs.
Breathe through space as you bring your right hand onto your heart and your left hand onto your belly.
Taking these precious few moments that you give to yourself today.
Asking what it is that you need from this time on your mat.
And allowing these affirmations to ruminate through your mind and through your body.
I am full.
I am enough.
I am unconditional love.
I am full.
I am enough.
I am unconditional love.
Place one hand onto the ground whilst keeping the other hand resting on your heart.
The hand that is resting on the ground.
I really want you to draw your energy into that connection that you have right now with Mother Earth.
Allowing yourself to repeat the words.
I am safe.
I am exactly where I need to be.
Allowing yourself to repeat the words.
I am safe.
I am exactly where I need to be.
Bring your attention now to your breath.
Let the hands drop onto your knees.
Relax your elbows.
And your jaw and your mouth.
Swallow to release your throat.
And bring your attention to the place where you feel your breath enter and leave your body.
Begin to watch the breath as you inhale and as you exhale.
Take a hand onto your belly if you need to feel the breath.
Feeling the movement as you inhale and expand into your belly.
As it rips onto your shoulders and exhale as you relax.
As you continue with your breath I invite you to use your hands to mimic the movement.
Let your arms reach the sky as you inhale palms facing up.
As you exhale turn the palms facing towards the ground.
Slowly lowering them just above your knees.
Inhale turn the palms facing up as you lift and rise.
Exhale palms turn to the ground as they slowly lower with your breath out.
Inhale turn the palm to face up.
And exhale lower the palms facing the ground.
Inhale exhale.
Inhale and exhale.
Continue with your breath and let the palms of your hands move with each inhale and exhale that you take.
Begin to soften the corners and noticing the end of your exhalation returning the palms facing up and notice how those ripples into your in breath.
The top of the inhale the palms slowly turns down as you breathe out.
Breathing in and breathing out.
Let the breath continue.
Place your hand onto your heart feeling the beating of your chest calming and nourishing breath.
I asked you now to bring your palms in front of your heart as they are spaced between your palms feeling the energy of your heart space.
And maybe your hands stay still or maybe slowly you allow the hands to move away from each other as you breathe in keeping the elbows bent the hands slowly draws back together without touching as you exhale.
Breathing in the arms the hands move away from each other expanding that sensation and exhaling and slowly draw back the hands together deepening that sensation.
Breathing in and breathing out.
Breathing in and breathing out.
Breathing in the hands to slow keeping the hands apart but just noticing whatever you feel between the palms and allow them to rest on your heart space.
Taking all of that energy into you absorbing into yourself I am full I am enough I am unconditional love.
Knowing whatever emotion sensation to arise without judgment and giving yourself permission to feel however you feel.
I asked you now to bring your palms together and rub your palms together to create heat or friction.
Keep going keep rubbing keep going keep rubbing keep rubbing and then lightly bring the hands onto the face taking all of the energy that you have manifested in your practice onto the face and just lightly begin to massage onto your cheeks your ears your neck the front and back of the body.
The collarbones shoulders and just beginning to feel maybe onto your arms onto your chest onto your belly or back and do your legs all the way down to your feet.
And then allowing your hands to wrap around your body giving yourself the biggest hug the biggest embrace a moment of gratitude to yourself bringing the palms and heart centers to space in front of you bowing towards yourself for taking this time for you today and whenever you need reminding matter to yourself I am full I am enough I am unconditional love.
Namaste.
