Welcome.
In today's short practice of collect calm and comfort,
You'll practice three different strategies that you can use together and anytime off of the mat when you need a reset or a moment of nurturing.
Please find a comfortable seat in any way where you feel supported.
You might begin by taking a deeper breath in through the nose and exhale out your mouth.
Take a moment to land here.
Without diving too deep,
Begin to sense what's showing up for you.
Use one or two words to describe thoughts or emotions.
And as you do,
In your own way,
Envision you could hold these emotions or words with your hands with care,
With compassion.
Continuing this present awareness for yourself,
Let's begin to relax the body.
Noticing in your face,
From the space between your brows,
The hollows in the cheeks,
And especially the jaw,
Just allow the jaw to hang,
The teeth to separate.
Notice how this sweet gesture invites the neck and the shoulders to do the same.
Feel the length of your whole arms down to your fingertips.
Relax the front and the back side of the heart,
Down through your belly and the low back.
Relax your hips and your seat and feel the pelvis broaden.
Relax down the whole length of both legs,
Down to your feet,
Tops and bottoms,
And each and every toe.
Meeting yourself right where you are.
Now begin to notice your breath.
Allow your inhales and exhales to be a little deeper than normal.
You might start by evening out the duration of the inhale and the exhale.
Try four to six counts each.
Keep going with the pace of your breath.
You might stay with this equal part in and out breath,
Or shift to extending your exhales one or two beats longer,
Soothing what feels rigid or stuck,
Calming what feels like rough waters.
Notice how your breath is always in the present.
Notice if you can shift your thoughts to focusing on the breath and how it opens and then relaxes the body.
Notice how the breath and the body work together,
But also notice how the breath and the body affect the state of the mind and the heart.
A few more rounds in this way.
Allow your breath to become more natural and normal.
You can leave your hands exactly as they are,
Or if you wish,
Take the hands to the heart center.
Allow the hands to stack on top of each other,
Maybe applying some gentle pressure.
Alternatively,
You can hold on to opposite arm with opposite hand,
And maybe just some slight compression with the hands.
What is it that you need to hear today?
What would feel most comforting?
Maybe something like,
I understand,
I see you,
You are enough,
And it is enough.
What would your biggest supporter say to you in times of need?
What kind of gesture would they offer?
Maybe a hand to your back or your shoulder.
What feels most comforting to you?
Can you really feel into this,
Knowing that you are not alone?
Allow your breath to deepen a little bit as you collect this calm and comforting energy right at your center.
And as you exhale,
Maybe the corners of your mouth turn up just a bit,
And gratitude towards yourself for taking this time out today to reset,
To collect calm.
