Starting in a comfortable seated position with your legs crossed.
And closing your eyes here if that feels comfortable for you.
Rooting down through your sit bones,
Feeling nice and connected.
Bringing your hands to your heart,
Left hand down first,
Right hand stacked on top.
Just drawing awareness to your thoughts,
Not judging them,
Not attaching meaning to them.
Simply just witnessing them flow through you like a leaf in a moving river.
And starting to draw your awareness to your heart space.
And noticing the rhythm of your heartbeat up against your chest.
And starting to notice the quality of your breath.
And starting to deepen it.
Inhaling from the depths of your belly.
Moving up and through your ribcage.
Up and through your chest.
Up and through your throat.
And exhaling when you've hit your maximum inhale.
Continuing to breathe.
And watching the air rise and fall.
With every inhale visualizing expansion.
And with every exhale release.
With every breath sinking deeper down.
Feeling the support of the ground beneath your sacrum.
I'm going to take you through your guided body scan.
As I cue the different places on your body noticing where and how you're holding tension and stress.
Where and how you're experiencing sensation or discomfort.
And overall acknowledging how it feels to be in your body today.
Without judgement.
And without expectation.
Starting to draw your awareness to your toes.
Moving up your ankles.
Your shins.
Your knees.
Your thighs.
Your hips.
Your pelvis.
Your lower back.
Your fingertips.
Your wrists.
Your forearms.
Your elbows.
Your belly.
Your rib cage.
Your chest.
Your shoulders.
And your collarbones.
Starting to soften through your throat gently swallowing there.
Softening through your jaw,
Releasing your upper and lower jaw.
And beginning to feel and visualize an overall lightness.
In your face plates.
In your eyelids.
And in the space between your two eyebrows.
Your third eye.
And visualizing bright white light.
Beaming out of the crown of your head.
Washing over your body and eliminating your form.
As you melt away to stillness.
Spaciousness.
And awareness.
As you keep sinking down.
You are seen.
I know sometimes it's hard.
I know sometimes you struggle.
I know sometimes you feel lonely.
And misunderstood.
I know sometimes it feels haunted to exist here.
I know sometimes your heart aches and it feels unbearable.
I know sometimes you feel the odds are so against you.
I know people are throwing their shade and challenging you.
I know.
But please trust me when I tell you that there are people out there.
Watching you.
Receiving you.
Appreciating you.
Celebrating you.
Applauding you.
Honouring your existence.
There are people out there intentionally choosing you every day.
And bowing down to the gift that you are.
When you answer your soul's call to expand.
You will be tested.
This is the law of initiation.
No matter how defeated you feel sometimes.
You will give up.
No matter how many people resist you shedding your light on the darkness of their world.
Do not dim yourself.
Don't ever question or stop what you are doing.
Because your mission here is not complete.
You will be rewarded.
For all of the tests that you have surpassed.
For all of the moments that you chose grace over malice.
For all of the moments you chose love over fear.
For all of the moments you chose compassion over judgement.
For all of the moments you chose light over darkness.
Showing up is your superpower.
Showing up is your return home.
Showing up will allow you to remember the truth of who you really are behind all of these masks.
Showing up will give others the opportunity to give themselves permission to do the same.
Your existence is sacred.
It is here to leave its imprint.
Let it.
Gently bringing your awareness back to your breath and your body.
Taking big belly breaths.
Keep expanding the breath up and through.
And when you feel called starting to twinkle your toes and your fingertips.
Making fist with your hands and releasing like you're playing with clay.
Rolling your wrists.
Rolling your ankles.
And extending your legs long if that feels good.
Stretching.
You just woke up in the morning.
Final breath to come back into stillness with your legs crossed again.
And once you've gotten there inhaling both of your hands up and together.
As you exhale hands down to heart center.
On your next inhale as you close your eyes bowing your chin into your chest.
And an act of gratitude to your inner teacher.
And your inner guide for bringing you here today.
For giving yourself this time and this space to remember your purpose.
To remember that you are important.
That you matter.
That your existence and the way that you choose to show up in your existence.
Sends ripples off into the pond.
Thank you for sharing this practice with me.
Namaste.
