Welcome.
Find a seat that works best for you and your body today.
You may be in corpse pose,
Lying on your back with your legs slightly apart,
Your arms at either side of your body with palms open up.
Or an easy seat sitting cross-legged on the floor.
You may also choose lightning pose,
Kneeling with your hips back to your heels and your toes untucked.
Or maybe there's another way for your body to feel supported and restful that best serves you today.
Find that posture.
Begin to notice the pace of your breath.
And work to find a five beat equal parts breath,
Such that your inhales and exhales are even to a count of five.
That will look like inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Continue.
Inhale.
Exhale.
Inhale.
Exhale.
Maintaining the posture that you have chosen and your equal parts breath.
Set an intention here.
As you're experiencing this time of rest,
Be it one that you have chosen or one that is because of a time of healing,
Time of transition.
Consider what would most benefit you in this time of rest and quiet.
In doing so,
You may need to identify a challenge that you are facing.
It may be that rest is hard for you.
It may be that you are learning to sit with discomfort.
Notice the thoughts that arise as you set an intention without judgment.
The emotions attached to those thoughts.
And notice where those thoughts and emotions land or are felt in your body.
Know that you are perfect and complete.
Continue to breathe.
Inhale.
And exhale.
Bring your awareness to the soles of your feet.
Reach your toes up and curl them under.
Once again reach them up and curl them under.
Make gentle circles with your ankles in one direction and then the other.
Point your toes and feel your leg muscles move to create that movement.
And then relax them.
Begin to bend gently one knee and then the other.
And come back to stillness.
Move your right hip back and down,
Left hip forward and up.
And then switch.
Left hip back and down,
Right hip forward and up.
And begin to sway back and forth creating movement in your pelvis.
And here too come back to stillness.
Bring your awareness to your ribcage.
And for the next few rounds of breath feel it expand in all directions as you fill your lungs with air.
And exhale.
Let your shoulders drop away from your ears.
Inhale.
Exhale.
Bring your fingers together in a fist of peace.
And then reach them out,
Stretch them.
Once more,
Bring your fingers together in a fist of peace.
And then reach them out.
Notice how this moves the muscles along your arms.
Roll your wrists in one direction and then the other.
And slightly bend your elbows.
And then lengthen them out again.
Come back to stillness.
Inhale.
And exhale.
From here reach your arms up overhead.
Take your full inhale.
Place your palms together.
Take a full body stretch.
And then exhale and release arms back down to the side of your body.
As you inhale,
Bring in the strength you need.
As you exhale,
Let go.
Inhale.
Exhale.
We'll take three more rounds of steady even breath here.
Feeling into the strength of your body.
Trusting in the rest that you are taking.
Focusing on your intention for this practice.
Continue to breathe.
And then let go of your equal parts breath.
Let it come naturally.
Know that in any moment of discomfort,
Restlessness,
You can simply come back to your breath.
Come back to your intention for this time of rest.
Know that you have everything you need to face any challenges in your healing,
In your growth.
Knowing that this work is not only for your benefit,
But for the benefit of every life you touch.
And we will close our practice here.
