Welcome to this little tune into your heart practice.
All you gotta do is find a comfortable seat,
Sit up straight.
You can also do this laying down if that feels better to you.
And then just settle in,
Close your eyes down or lower your gaze,
Whatever feels safer to you.
For a moment feel into the ground beneath you.
Take a deep breath in through your nose,
Deep into your belly.
And with your next exhale see if you can give a little more of your weight into the ground beneath you.
Just now it's perfectly capable of holding you.
Good.
And maybe you want to roll your shoulders or shake them out,
Whatever feels good here.
We're going to take 10 deep breaths together.
In through the nose,
Deep into the belly,
Up to the chest and all the way out.
Let's do it together.
Deep inhale through your nose and exhale through your nose.
Good.
Breathe deeply through your nose into your belly,
Up to your chest and all the way out through your nose.
And see if you can let go a little bit more of the mind and follow the sensation of your breath in your body.
Drop your shoulders and be present with your breath.
That's it.
Expand your ribcage,
Your body,
Feeling your breath.
It's safe to feel,
It's safe to breathe.
And then let your breath go.
Take one more deep inhale and hold your breath at the top.
Feel all this air inside of you.
And hold a little longer.
Focus on that sensation in your body.
Good.
And then let it all go through your mouth.
Let out everything you don't need.
And return to your normal breathing.
And be here for another moment with your eyes closed,
Still present in your practice.
Checking in with how your body feels right now.
What emotions are present?
And what thoughts may be coming up for you right now?
There's no right or wrong.
All we want to do is observe where we're at.
And then put one hand on your heart and just feel it for a moment.
Maybe you can think of one small thing you're grateful for.
Maybe it's your breath or the sunshine.
Or simply that you're alive.
Whatever it is here,
Everything is valid.
And if nothing comes to mind,
That's also okay.
One more deep inhale through your nose.
And release through your mouth.
That's it.
And then slowly blink your eyes open.
Welcome back to your room.
You may want to stretch or shake out your body.
Whatever feels good.
Thank you for showing up today.
