Hello my friends,
Begin by finding a nice comfortable posture with your body,
Either seated or lying down.
As you come seated comfortably,
Let your eyes softly close.
Relax your shoulders.
And take a few deep breaths here.
Drawing a nice long inhale through your nose.
And on your exhale,
Allowing your body to relax.
Breathing in.
And breathing out each exhale,
Letting your body relax more and more.
Inhale deeply through your nose,
Fill your lungs completely.
Hold for a moment at the top of your breath.
And then exhale slowly through your mouth,
Letting go of any tension in your body.
Do this a few times,
Noticing the natural rhythm of breath,
Not forcing,
Just letting the breath flow in and flow out.
Once you feel settled,
Allow your breath to relax into its natural,
Comfortable rhythm.
Feel your body soften into the support of the chair or the cushion beneath you.
And relax as you come fully into this present moment.
We'll begin this head,
Heart,
And body check-in by checking in with the mind.
Bring your awareness to your mind,
The space of thoughts,
Ideas,
And mental chatter.
Notice how the mind is doing today.
Any thoughts that are lingering or surfacing right now.
Simply observe them.
Without judgment,
Notice the thoughts,
Almost like clouds passing by in the sky.
There's no need to get involved with the thoughts or analyze them deeply.
Just take a moment to acknowledge what's present in your mental space right now.
Are your thoughts fast or slow?
Clear,
Focused,
Scattered.
Whatever you find,
Allow it to be as it is in your mind.
And if your mind feels busy,
See if you can invite in a sense of stillness,
Even if it's just for a few moments at a time.
Allow your thoughts to soften.
Create a little bit more space between them.
Now take a deep breath in… And as you exhale,
Imagine releasing any mental tension,
Letting your mind become more light,
More calm,
More free.
Bring your attention down to your heart,
The center of your emotional experience.
Maybe even place a hand on your heart and ask yourself,
How does your heart feel today?
Maybe there's a sense of openness or warmth,
Heaviness,
Tightness.
Contraction.
Maybe the heart feels guarded today.
Whatever you come in contact with,
Whatever you notice,
Greet it with compassion and tune into the emotions that are here.
There's no need to fix or change them.
Just acknowledge how you're feeling.
Giving yourself permission to feel whatever is here,
Whatever arises in your heart space.
Take a deep breath into your heart.
As you exhale,
Allow your heart to soften.
Letting go of any emotional weight that might be holding you back right now.
Letting go of anything that's keeping you from feeling fully open and present.
Breathing into the heart.
Big exhale out.
And finally,
Shift your awareness down to your body.
Feel the sensation of your body resting on the cushion or chair.
The surface beneath you.
Start from the top of your head and gently scan down through your body.
Notice any areas of tension or tightness,
Discomfort.
See if there are parts of your body that feel at ease,
Relaxed.
And as you scan your body,
Breathe into any areas that need a little bit of extra care or attention today.
Again,
You can offer a gesture,
A hand,
Some softness or release as you scan your body and as you breathe.
If any part of your body is feeling particularly heavy or tense,
You can imagine sending your breath to that location,
Creating more of a sense of spaciousness and relaxation.
Feeling the vibrancy of the body,
The body as a radiant field of sensation in this moment.
Creating more space for relaxation.
Take a few more deep breaths here,
Nice and slow,
In through the nose.
Longer,
Slower exhale through the nose or the mouth.
Finally feeling the connection between your mind and your body.
Your heart and your body.
Notice how they're not separate.
They're all working together,
Supporting your well-being.
Affecting one another.
Head,
Heart,
And body completely connected and intertwined.
So again,
Scanning,
Noticing how the mind is doing.
How the heart is feeling.
Noticing what's coming up in the body.
Feeling the connection between these three centers,
Head,
Heart,
And body.
Taking one more deep breath in here.
Big exhale,
Let it all go.
And as you start to feel ready.
Bring your awareness back.
To your breath,
Back to the sensations of the air moving in and out of your body.
Can bring some movement into your fingers and toes,
Hands and feet.
Maybe you rock your head side to side and stretch out the neck or reach the arms up overhead,
Straighten out the legs,
Stretch the body.
And as you bring movement back to your body,
Bring this feeling of calm and connection with you into the rest of your day,
Into the rest of your week.
Slowly integrating anything that feels good from this practice as you open up your eyes.
Return to your space with a sense of presence,
Sense of peace and inner steadiness.
Letting light back into the eyes,
Orienting to your space.
And staying connected as you move into whatever comes next.
Taking your time,
Moving slowly,
Holding gratitude with you.
Thank you so much for practicing.
Namaste.
