Starting in a comfortable laying down position.
And closing your eyes if that feels comfortable for you.
Rolling your shoulder blades back and down,
Peeling your heart space open.
Imprinting your spine down.
Bringing your spine to a neutral curvature.
Incorporating any props here that will allow you to be comfortable and to sink and melt into the space.
And starting to notice your thoughts.
Not judging them.
Not attaching meaning to them.
Simply just witnessing them flow through you like logs 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 rib cage.
Up and through your chest.
Up and through your throat.
And exhaling when you've hit your maximum inhale.
Continuing to breathe.
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 simply drawing awareness there.
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 hips.
Your shoulders.
Your knees.
Your thighs.
Your pelvis.
Your hips.
Your hips.
Your lower back.
Your fingertips.
Your wrists.
Your forearms.
Your elbows.
Your belly.
Your ribcage.
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 faceplates.
In your eyelids.
And in the space between your two eyebrows.
Your third eye.
And visualizing a bright white light.
Beaming from the crown of your head.
Washing over your body.
And illuminating your form.
As you melt away into stillness.
Spaciousness.
And awareness.
Keep sinking down.
With every breath,
Soften just a little bit more.
With every breath,
Feel yourself surrender.
And trust that you are held.
Many of us want nothing more than to sit in a constant and optimal state of bliss and happiness.
And have a hard time forgiving ourselves when we falter.
Not wanting to face the dark and shadowy sides of our own being.
I am adamant about embodying positivity.
And I believe that shining brightly is far more preferable to feeling blue and angry and frustrated.
And I think that many of us share this tendency toward wanting to hold onto the light.
But what do we do in the face of an impending internal storm?
We believe that we must feel confident,
Inspired and positive.
Have all the answers.
And be buoyant in order to be our best.
Or at least to be of some sort of worth.
Step away from this.
The most humbling,
Grounding,
Invaluable thing that you can do is acknowledge whatever emotion has been brought to the forefront.
Feel its burn.
Feel its fury.
Feel its weight.
Feel its wallowing.
Say hi madness,
Sadness,
Annoyance.
I see you.
I feel you.
I love you.
I respect and honor you.
And I will let you be.
And I will allow you to express yourself.
Be angry.
Let it show on your face.
Be sad.
Let the tears fall.
Be annoyed.
Let your blood boil.
Sometimes we need to operate inside of our emotions instead of trying to avoid them.
In doing so,
We avoid the toxicity of suppressed emotions and unmanaged hurt.
In facing these emotions head on and in giving them a container through which we can journey inward and revel in them,
We find clarity and understanding.
And in that,
Resilience.
Taking a moment here to acknowledge the stuff that's coming up.
What does it look like?
What does it feel like in your body?
Where is it rooted?
On your inhale,
Visualizing the stuff.
On your exhale,
Visualizing yourself blowing that stuff into a balloon.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Keep blowing.
The balloon won't pop.
It is limitless for you.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Keep going.
A few more breaths.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Last breath.
Inhale.
Now visualize yourself tying the balloon off.
Let it go.
Watch as it floats away into the vast cosmic arena.
Into a speck.
It is no longer yours to carry.
Repeat after me.
Grant me the acceptance and surrender to not bleed my hurt onto other people.
Grant me the serenity to keep my anger from becoming selfish.
Grant me the wholeheartedness to not let my sorrow collapse into self-pity and self-doubt.
Grant me the tenderness to keep my heart soft,
Even when it feels cold and protective.
Grant me the grace to channel my fear towards justice rather than cruelty.
Grant me the gift of forgiveness,
Patience,
Loyalty,
Integrity,
Authenticity,
Truth,
And compassion.
Divinely remind me that all of this,
Every last bit,
Is for love.
Keep me fiercely kind.
Keep me infectiously warm and light.
Keep me trustingly open and receiving.
Bringing your awareness back to your breath and your body.
Big belly breaths.
Starting to invite some gentle movement back into your body,
Twinkling your toes and your fingertips.
Making fists with your hands and releasing like you're playing with clay.
Rolling your wrists,
Rolling your ankles.
Reverse the roll.
Stretching like you just woke up in the morning.
Final breath in your stretch.
Once you've exhaled,
Gently rolling over to your right side,
Taking fetal position for a few breaths.
Final breath.
With kind and gentle loving hands on an inhale,
Bringing yourself up to a seated position with your legs crossed.
On your next inhale,
Hands above your head 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.
In an act of gratitude to your inner guy and inner teacher for bringing you here today.
For giving yourself this gift.
Thank you for sharing this practice with me.
Namaste.
