Welcome,
Sweet friend.
I am grateful you're here.
As we settle into this practice together,
Notice the subtle changes around and within you.
The air shifts,
The colors soften,
And summer's brightness gently gives way to autumn's golden light.
This transition is an invitation to pause,
To reflect,
And to trust the unfolding of your journey,
Allowing yourself this time to rest deeply,
To open your heart,
And honor the beauty of this season of change.
Let's take a moment and prepare for our time together.
Gather any props for comfort,
Dim the lights,
Turn off any notifications,
And adjust the volume of my voice so it's perfect for you.
Find a safe place that you can lie down comfortably,
Close or cover your eyes,
Or just gaze downward.
Whatever works for you.
This is your practice,
Your time for deep rest.
Bring your awareness to your breath.
Inhale two sips in through your nose.
Pause for a moment.
Open your mouth and slowly sigh the breath out.
Let's repeat this two more times.
Inhale two sips in through your nose.
Pause for a moment.
Open your mouth and slowly sigh the breath out.
One more time.
Two sips in through your nose.
Pause for a moment.
Open your mouth and sigh it out.
Normal breath in.
Normal breath out.
Let's take a moment and set an intention for our time together.
If you have an intention you're working on,
You're welcome to use it.
Otherwise,
I invite you to choose one of the following.
Choose the one that resonates with you.
The one you choose,
Silently repeat it to yourself three times.
I trust this transition and allow myself to flow with grace.
Or I release what no longer serves me and welcome what's to come.
Or simply,
I am trusting my journey.
I trust this transition and allow myself to flow with grace.
Or I release what no longer serves me and welcome what's to come.
Or simply,
I am trusting my journey.
I trust this transition and allow myself to flow with grace.
Or I release what no longer serves me and welcome what's to come.
Or simply,
I am trusting my journey.
We'll now begin to rotate awareness throughout the physical body.
I will name a body part and you will move your awareness effortlessly from one part of the body to the next.
Moving with the sound and the pace of my voice.
If you lose your place,
Simply come back to the sound of my voice and pick up where we are.
Now bring your awareness to your right thumb.
Direct all your awareness to your right thumb.
Notice how you're aware of it,
How you feel it without necessarily seeing it,
Touching it,
Or moving it.
Now move your awareness to your index finger,
Middle finger,
Ring finger,
Little finger,
Tips of all five fingers,
Right forearm,
Right side of the ribcage,
Waist.
Now feel the entire right side of the body.
Awareness floods the whole right side of the body.
Bring your awareness to the left thumb.
Direct all awareness to your left thumb.
Notice any feelings or sensations present in the left thumb,
Index finger,
Middle finger.
Feel the whole left side of the body,
The entire left side of the body.
Now moving through the back plane of the body,
Bring your awareness to the soles of both feet,
The heels,
The pelvis,
Shoulder blades.
Now bring your awareness to the crown of the head,
The curvature of the outer ear,
The space between the eyebrow,
The tiny muscles around the eye,
Inside the left cheek,
Inside the mouth.
Feel your whole face together.
Now observe the natural breath.
Just notice the gentle ebb and flow of the breath.
As you breathe in,
What's the difference between the inhalation and the exhalation?
One may feel a little stronger,
The other a little softer.
Now feel the chest rise and feel the chest fall with each breath.
Feel the abdomen rise and fall as you breathe in.
Now feel the whole body breathing,
The natural rhythm of the breath.
Feel the subtle release that occurs with each exhalation.
This rhythmic flow of air,
Entering and exiting,
It happens so naturally.
Life nourished by the breath.
Feel the safety and feel the comfort that the breath provides.
Feel the energy the breath creates,
Nourishing every cell within the body,
Connecting you with nature,
To this precious breath of life,
Letting go into this time of deep rest,
Nourishing the body,
Restoring the soul.
Imagine yourself standing,
Standing in a doorway,
Behind you the soft warmth of summer lingers,
Filled with golden sunshine,
Laughter,
Long days filled with energy.
Ahead of you,
The gentle glow of autumn quietly calls you,
Trees painted with warm hues.
Air is cool and crisp.
There's a quiet invitation to turn inward.
Feel the threshold beneath your feet.
One step in the brightness of summer,
One step in the glow of autumn.
Take a deep breath here,
Sensing the harmony of both seasons.
With each inhale,
Feel the fullness of the summer's energy.
With each exhale,
Allow yourself to soften into the calm embrace of autumn.
Now slowly,
With ease and trust,
Step fully into the autumn's golden light.
Feel yourself bathed in this gentle radiance,
Supported,
Guided,
And helped.
You are safe in this transition.
You are exactly where you need to be,
Abiding in pure awareness of life's transitions,
Flowing with grace,
Releasing what's no longer needed.
As you begin to return from this practice,
Carry with you the wisdom of this transition.
Just as the seasons shift with grace and purpose,
So does your life.
Trust the rhythm,
Trust your journey,
And trust yourself.
When you're ready to begin to gently awaken,
Carry this golden glow of autumn within your heart.
I thank you for letting me guide you.
You're welcome to join me here anytime you need to.
Until next time,
Just breathe.
