Take a comfortable seat and lengthen your spine.
Soften your eyebrows,
Relax your jaws,
Release tension in your shoulders,
And start to feel space growing in your chest.
Take a long breath in and slowly breathe out.
Inhale,
Enjoy this fresh bountiful breath.
Exhale,
Release old and heavy energies.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Take some time to enjoy your breaths,
How they nourish you,
How they calm you,
How they cleanse you from deep within.
Breathe in,
Breathe out.
In this space of stillness and quiet,
You may begin to observe unpleasant emotions,
Agitated sensations or heavy thoughts that are arising.
Please acknowledge them.
They're here for a reason.
You may say something like,
Hello there,
My anger.
Hello there,
My twitching shoulder.
Hello there,
My thoughts of unworthiness.
I know you are there and I am here for you.
I will take good care of you today.
Take a few moments to breathe in a fresh breath into those areas.
And breathe out to gently let go or soften.
If tears fall,
If a sigh comes out,
Let them.
This is a safe space,
Free from judgment.
Please stay with your breaths.
Let in and let go.
Use your breaths to help you stay solid and calm in this difficult moment in your suffering,
In your suffering.
These difficult experiences have a purpose to help you live a full human life.
Sometimes you may want to suppress or ignore them,
But they will not go away because they stay in the shadows of your inner world.
By acknowledging them as they come,
Breathing with them and slowly softening them,
You may begin to realize that they simply want to be felt and included in your wonderful experience of being human.
In this quiet space,
You may even begin to see them more clearly,
The roots of your suffering or the truth of your suffering.
Maybe your thought about being unworthy is not true.
Maybe it's just a story you internalized.
Maybe your anger isn't bad.
It's simply an emotion.
Look at how the breath comes to meet you where you are,
To nourish you,
To support you,
To keep you alive every single moment of your life in your joys and in your pain.
Your breath is a reminder that your experiences are purposeful for your growth and expansion.
Your suffering could be your greatest superpower.
Whatever difficulties you may be going through can be your source of strength,
Of understanding what it means to be human,
Of developing compassion for those who are also suffering and for the development of kindness and love.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
You are touched by life itself in every single moment.
May this practice bring you joy and the courage to smile at your suffering today.
Namaste.
