Welcome.
Begin by finding a comfortable position.
You may sit cross-legged on the cushion,
On the floor,
Or you may sit on a chair if that serves you better.
If you are sitting on a chair,
Have your feet firmly planted on the ground.
Place your hands on your lap,
Either palms facing up or facing down,
Whichever you prefer at this moment.
Soften your gaze and gently close your eyes.
Start noticing how your body feels.
Your sit bones are nicely supported by the cushion or the chair.
Your spine is straight.
Feel more spaciousness between your shoulders and your ears.
The crown of your head reaching toward the ceiling and toward the sky.
Relax your face.
Feel the air gently brushing against your forehead.
Notice your eyebrows and let go of the tension in the space between the eyebrows.
Acknowledge your cheekbones.
Unclench your jaw.
Relax your tongue.
Feel the weight being lifted off of your entire face.
Feel your throat,
Your neck,
Your collar bones.
Feel your arms and elbows.
Can you feel your heartbeat?
Can you hear your heartbeat?
Let's take a deep nourishing breath in through your nose.
Send air to your belly and then up to your rib cage.
Exhale.
Belly goes down.
One more time.
Belly goes up.
Exhale.
Belly goes down.
Keep breathing at your own pace.
Let it flow effortlessly.
Notice that your body softens and relaxes as you breathe in and breathe out.
Notice the sensation around your heart area as you breathe.
Your heart is always working for you,
Day in and day out.
Take a moment and send your gratitude toward your heart.
As we sit in this quietness for the next few minutes,
Invite your imagination to see yourself from a distance.
You are observing yourself from a drawn view high above from where you are physically.
And you see yourself living your everyday life.
Perhaps you see yourself getting up in the morning and taking care of your responsibilities.
Or you see yourself facing some challenges and feeling overwhelmed.
Or you might see yourself feeling a bit lost or stuck in the direction of life.
Whatever you see yourself going through,
Send loving thoughts to yourself.
Send compassion to all parts of you.
The parts you don't really like.
The parts you want to hide from other people.
The parts you want to let go.
You are doing well.
Send a gentle smile to yourself.
You are worthy of receiving your smile.
You are worthy of receiving your kindness.
Observe yourself again.
And see yourself being filled with so much joy.
See yourself being filled with so much love,
Sense of peace,
Feeling free.
And you start smiling,
Looking at yourself.
Allow yourself to come down to the ground to meet yourself.
And look straight into your beautiful eyes and whisper to yourself,
You are doing well.
I appreciate you.
I've got you.
Gently embrace yourself.
Notice the depth and the texture of your breath.
As you inhale,
Send smiles to every part of your body.
As you exhale,
Let go of the things that don't serve you.
Inhale,
Accept loving kindness.
Exhale,
Let go of the tension and the pain.
Start moving your fingertips.
Wiggle your toes.
And when you are ready,
Gently open your eyes.
Welcome back.
You've got this.
