Let's begin to settle into our practice together.
Inviting the body into a posture that feels comfortable and relaxed.
This could be a seated posture,
Or we can also lie down.
Might make some small micro adjustments in the body just to further invite comfort.
We might relax around the jaw.
Soften the muscles of the neck and the shoulders.
Relaxing the belly.
And whenever you're ready,
If it feels comfortable closing the eyes,
If you haven't already done so,
Or just softening the gaze.
Inviting the mind into this new moment,
Inviting the body fully here.
As we remind ourselves that this is a new moment.
A moment where we can begin again.
Inviting this quality of mindful awareness to the forefront of attention.
Beginning to feel intentionally present.
Bringing a kind attention to this moment.
To the extent that we're able,
Surrendering judgment.
As we bring this mindful,
Kind attention to our next breath.
Breathing in and breathing out,
Noticing what it feels like to breathe.
Healing in the body.
Noticing where the breath flows most naturally and beginning to more fully rest our attention on that felt sense in the body.
As we feel the inhale,
We feel the exhale.
Simply riding the wave of each breath.
From the beginning of the inhale to the end of the inhale.
We might notice a space in that moment.
And then following the exhale from the beginning of the exhale,
All the way through to the end of the exhale.
Nothing to fix or change.
It's enough to feel the breath.
And if in any moment the mind pulls us away,
This is our opportunity to begin again.
Feeling the inhale and feeling the exhale.
And from this place of mindfulness of the breath,
We might begin to use the breath to nurture relaxation.
We might imagine that throughout the vast expanse of the universe,
There are all of these qualities.
There's all of this energy.
Of calm.
Warmth.
Relaxation.
Peace.
And with our intention,
We can invite that energy to move towards us,
Maybe even gathering into a soft light in front of us.
Beautiful,
Soft relaxation.
And with our next inhale,
We can inhale all of these beautiful relaxing qualities.
We breathe in and as we exhale,
These qualities disperse throughout the body.
Relaxation.
Continue to breathe in this way for a few minutes.
Breathing in this reservoir of relaxation and warmth and peace.
And with each soft exhale,
This beautiful energy and move throughout the body.
And if it's helpful to bring in a word.
That further elicits this relaxation.
We can mentally whisper that with each breath.
We might breathe in calm,
And then we exhale calm through the body.
Or we breathe in,
Relax.
Exhale,
Relax.
Allowing this calm warmth and relaxation come into every cell down into the DNA with each breath.
As we near the end of the practice,
We might take a moment to share this quality of relaxation with each other and all beings everywhere.
As we breathe in this energy and with each exhale continues to move throughout our body and beyond our body.
To all beings everywhere.
A state of calm.
The state of peace.
So we're all held in this space of relaxation.
Allowing this blanket of peace to surround the earth.
Move out through the solar system,
All the stars,
All the cosmos Peace within,
Peace everywhere.
May we all touch great and natural peace.
May we live from great and natural peace.
We can gently let go of the visualization knowing we can return to it in any moment.
Taking two slow cleansing breaths.
May this practice support us on our healing paths.
May it serve to reduce the suffering of all beings everywhere.
Whenever you're ready,
You can open your eyes if your eyes were closed and take your time.
Thank you.
