Welcome.
To begin,
Let's find a safe,
Quiet place where you know you will not be disturbed.
Remember,
Please do not listen to this recording while you are driving.
Sit upright in a comfortable,
Stable position where you feel fully supported.
In your back,
Neck,
And head are straight,
Allowing your energy to flow throughout.
You may also lie down on your back in a comfortable place with some support under your knees.
Make sure you're warm enough,
So maybe grab a sweater or a blanket.
Loosen any restrictive clothing that would prevent you from breathing comfortably,
And let out any other movement or fidgets that your body feels it might need to make.
Allow your eyes to gently close,
Or if you would prefer,
Keep them open but maintain a soft focus in front of you.
Take a slow,
Deep breath to bring yourself to the present moment,
And begin the process of feeling more peaceful and centered.
Breathe into your belly,
Your beautiful belly,
So it expands as you breathe in and gets smaller as you breathe out.
Take a deep breath in,
Let it all out.
Take another deep breath in,
Inside letting it all out.
Relax your shoulders down your back.
Another deep breath in,
And out.
You may continue this breathing pattern or find another one that is comfortable for you.
Take a few more minutes,
Getting settled.
Relax your shoulders.
Let's mentally scan our bodies for any areas where there might still be some tightness or tension or soreness,
And as we notice them,
We're going to breathe our warm,
Oxygen-filled breath into that area.
As you breathe out,
Let all the tension release and melt off of your body,
Breathing every last bit of tension away.
We'll start down in our toes.
Moving to our feet.
To our calves.
Our knees.
Our thighs.
Our glutes.
Our belly.
Our lower back.
Our chest.
Our upper back.
Our shoulders.
Our arms.
Our hands.
Our fingers.
Our necks.
Our jaw.
Our cheeks.
Our eyes.
Our foreheads.
Our scalp.
Taking a step back to embrace our full body.
Noticing any extra tension or tightness release and melt away.
Notice any worries,
Fear,
Anger,
Irritation,
Judgment,
Or jealousy.
Notice those emotions and breathe into them,
Noting them and allowing them to flow out of your body as you breathe out.
Another breath into any other uncomfortable emotions and breathe them out,
Releasing them from your body.
Notice any thoughts or memories,
Plans,
Associations,
Anything other than being here breathing.
Just breathe into those thoughts and as you breathe out,
Allow the thoughts to flow out with the breath.
Notice that our bodies,
Emotions,
And thoughts are a little clearer and a bit more spacious and open.
We can begin to focus on events,
Experiences,
People,
Or possessions for which we feel grateful.
Start by bringing your attention to your heart center.
Let something or someone you are grateful for come into your mind.
Take a moment.
Spend some time with the thing or the person that comes to your mind.
Ask questions and just listen.
As you continue with your easy,
Relaxed breathing,
Perhaps you feel gratitude for just being alive and for being healthy,
Feeling these breaths in and out of your body,
Being surrounded by loved ones.
Perhaps you are grateful for the abundance of nature that produces all the food we use to nourish our beautiful bodies.
Or maybe it's the beautiful scenery that surrounds you,
That nourishes your beautiful soul.
Think of all the amazing people that surround you.
Bring your attention to the people who truly nourish you in your life.
Think of how they bless you with their presence.
Take a moment to envision them all coming forward,
Surrounding you.
See them all.
See their beauty.
Take a moment to thank them.
Thank them for everything they offer to you.
Thank them for being in your life and for supporting you.
Thank them for loving you unconditionally.
Thank them.
Feel gratitude for your own life,
Your own beautiful creation,
And all the many gifts you have been blessed with.
Thank yourself for showing up every day,
For loving yourself,
For working to heal anything that might be in your way.
Thank yourself and forgive yourself for anything that you may be judging.
Release it and let it melt off your body.
Thank your body for being there for you,
For holding you up,
For allowing you to walk,
To breathe,
To hear,
To see.
Thank your body for allowing you to live.
Feel all this gratitude you have brought up,
This beautiful gratitude surrounds your heart.
With each inhale,
Let this feeling grow outwards,
Expanding to fill your chest,
Your arms and your hands,
Your legs and your feet,
Encompassing your entire body,
Your entire being.
With each inhale,
This feeling grows,
Filling you up.
And with each exhale,
You are passing your gratitude to the world around you.
So you are surrounded by endless beauty and love and grace.
Now even as we return our attention back to our breath,
Let your body remember all the sensations of gratitude you have just felt.
Thank yourself for taking these moments to be with yourself and to express gratitude.
Namaste.
