Today is a beautiful day.
If you're sitting in a chair right now,
Make sure both your feet are planted firmly on the ground,
Nice and flat,
And that you feel the ground beneath your feet.
Wiggle your toes,
Lift them up,
Spread them,
See if you can move each one individually or at least feel them all as you move,
And then place them gently with awareness back on the floor.
Notice your posture.
Ideally you want to be sitting in a way where your back is straight,
Up and down,
And any time in yoga,
A teacher says straight,
Remain with your natural curve,
Mostly so you're not hunching forward.
Allow the pelvis to tilt forward towards the front of the chair,
And then normally what happens with that is then the ribs start to flare outwards,
Almost like you're trying to do a back bend.
In order to avoid that,
As you tip your pelvis forward,
Start pulling your ribs towards you or towards each other,
And then grow tall.
There might be a tendency to hold your breath,
So take a deep breath in through the nose,
And exhale through the mouth.
Ah.
Inhale through the nose,
And exhale through the mouth.
And exhale through the mouth.
Tune into your shoulders.
Roll them up and back a few times,
Just so you have an awareness of any tight spots,
Any tension,
How they feel one to the other.
And then let them settle next to you,
Your arms gently down by your sides and your palms face down.
Close your eyes.
And smile from the heart.
Keeping your eyes closed,
Tune in to the center of your chest.
Imagine a smile is forming,
Just in the center of your chest.
You can imagine it with white light.
However it feels the most comfortable and interesting for you to imagine.
Imagine that your entire heart is smiling.
Imagine that smile then moves and permeates through the rest of your body,
All the way down and up your spine to your shoulder blades.
As the smile moves,
There's a sense of lightness in your body,
In each part,
Even all the way down to the cells.
As it moves all the way down to the fingers,
There's a tingling sensation that begins.
Smile from the heart.
The smile continues to move down through the belly,
Enveloping every organ with joy,
With peace,
With gentleness.
As you breathe in and out,
You can feel the light of your heart moving through your body.
With peace,
With gentleness.
Smiling down all the way into the hips,
Down through the legs into the toes.
A tingling sensation moves into the feet and toes.
Take a deep breath in through the nose and exhale through the mouth.
In this moment,
In this moment,
There is nowhere to go.
There is nothing to do.
And there is absolutely no one to be.
This moment is perfect because it exists.
And I think my cat agrees.
Smile from the heart and take another sigh,
Breathing in deeply through the nose.
Gently blink your eyes open.
Know that at any time throughout your day,
You can tune into this concept of smiling from the heart.
It will never be dependent on any thoughts,
On any events,
On any people.
It is an unconditional experience that you have access to at any moment you choose.
Once again,
Gently begin to move your shoulders.
Maybe look over one shoulder and then the other like you're swimming backwards with your shoulders.
Swim forwards a little bit.
Do any other intuitive movements that feel good to your spine.
Thank you so much for listening and have a wonderful,
Gentle,
Joyful,
Any other words you want to add,
Day.
Thank you.
