Before you close your eyes,
I'd like you to take a little inventory.
How are you feeling?
Do you notice any particular emotions right now?
Are you stressed?
Anxious?
Calm?
Happy?
Just take inventory.
No need to explain why you feel the way you do.
Just notice the emotion or emotions and name them.
What about your body?
On a scale of 1 to 10,
How relaxed and at ease does your body feel?
Notice where there may be tightness,
Heaviness,
Discomfort,
Or even pain.
No judgment.
Nothing is good or bad.
Simply notice.
Okay,
Let's begin.
Start by finding a comfortable seated position and closing your eyes.
Draw attention to your breath.
You don't need to do anything in particular right now.
Just be easy with yourself and watch as the breath flows in and out of the body.
With each inhale,
Draw your body upward.
Imagine that your head is perfectly balanced on top of your spine.
No need to force anything.
Just gently allow your breath to align the body with each inhale,
Drawing it upward,
Balancing.
Stay with the lightness of it.
Maybe let your whole body feel it.
The lightness.
Allow the breath to float your body in space.
Be gentle with yourself.
If there are parts of your body that feel constricted,
Tense,
Or heavy,
Send your breath to them one by one on the inhale and allow the heaviness to exit on that exhaling breath.
Any place that you feel tension or pain,
Try not to judge or fix.
Just observe as the breath carries it away.
There's no right or wrong.
Simply allow for your breath to carry you,
To hold you in lightness.
Now I ask that you dial into those emotions again.
How are you feeling?
What emotions are present?
No need to explain or judge them.
Simply observe what's there.
If there's any heaviness,
Go ahead and allow your breath to carry it away on each cathartic exhale.
Bring a gentle smile to your lips.
Hold the smile as you continue to breathe and notice without judgment how you're feeling.
Allow the smile to broaden,
All the while noticing the way you feel.
Nothing is right or wrong,
Good or bad.
Simply observe.
Now draw that smile up until it reaches your closed eyes.
Use the simplest terms to notice the way you feel.
You may feel light,
Joyful,
Peaceful,
Relieved,
Relaxed.
Maybe you're still noticing some heaviness.
While holding a comfortable smile,
Imagine that your heart now too is smiling.
Imagine a warm,
Comforting light coming from your heart,
Spreading your heart's smile,
Your lightness and love throughout your entire body.
Simply ease any remaining heaviness or tension.
Keep going,
Breathing the light across the body until your body is fully immersed in the warm,
Smiling light of your heart.
As you continue,
Use your breath now to spread that warmth and lightness and love into the space that surrounds you.
Feel it buoy and support you.
As you breathe,
Envision this light,
This love reaching the person or people that need it right now.
No matter how near or far,
You may know them or not,
It's okay.
Just send it along,
The love,
The light,
The warmth.
Send it out with a breath like a blessing or an offering.
Notice how far it reaches,
How much time and space it covers.
Bring your attention back to your smile and your breath.
And this time,
As you breathe,
I want you to breathe in all the offerings and blessings that are being sent to you.
Draw them into your smiling heart.
How do you feel?
Just notice.
As you're ready,
You can open your eyes.
Know that this lightness and love are always with you to give and to receive simply with your smile and your breath.
Big love to you.
