Sitting down on the ground in a chair or lying down,
Wherever you are,
Make sure you are supported and you can let go of holding and soften,
Soften your gaze or close your eyes if that feels comfortable.
Soften your forehead,
The space between your eyebrows,
Soften your jaw,
Let your tongue fall away from the roof of your mouth.
Let your shoulders soften down your back away from your ears.
And at the same time,
See if you can sit a little bit taller or if you're lying down,
Feel your spine lengthen just a little bit more.
Letting your hips be heavy and grounded,
Your feet and your toes soft.
Let your hands rest somewhere on your body or by your side.
And then bringing your awareness to your breath,
Just notice the way your body moves as you breathe.
Nothing to change yet,
Just feel the inhales and the exhales.
Noticing how your breath feels today,
If it's fast or slow,
Deep or shallow,
Just checking in with your breath.
Feeling your stomach expand as you breathe in and soften as you breathe out.
And then taking three cleansing breaths here together,
Take a deep breath in through your nose and exhale through your mouth,
Sigh it out,
Let it go,
Let your body soften.
Two more like that,
Inhale through your nose,
Open your mouth,
Sigh it out,
Let it go.
Last one,
Deep inhale and exhale completely,
Let everything go,
Let your body feel heavy,
Grounded.
And then continue breathing deeply in and out of your nose if that feels good and see if you can intentionally really lengthen your breath.
So deepening your inhales,
Really filling up,
Then exhaling all the air out.
And maybe at the end of your exhale,
You exhale just a little bit more,
Really empty.
And again,
Taking deep,
Long inhales,
Slowly,
Intentionally,
Comfortably.
And then exhaling as much as you can without straining your breath,
Without forcing or feeling uncomfortable.
Taking a few more like that,
Just really noticing how much air your body can take in with every inhale and how long you can exhale and let it all go.
Feeling the cool air as it enters your nostrils and then noticing the warm air as it goes out of your nostrils.
And as you breathe,
Just check in with your body,
Just noticing the support,
Noticing where your body meets the floor,
The chair,
Just feeling held.
Notice your spine and feel the quiet strength it takes to stay upright or just stay aligned as you lie down.
As you notice the points of contact to the ground or the chair again,
Just feel your stability.
Just notice if there's anything else you're holding onto that you can soften and let go of.
True strength is being able to let go of what you no longer need to carry.
See if there's anything in your body,
In your breath,
In your mind that you're carrying right now that you can let go of,
At least for the duration of this practice.
Bring your attention to your upper abdomen,
Right below your ribcage.
This is the center of your personal power,
Your third chakra,
The solar plexus.
Just visualize a radiant yellow light in this area in your body.
As you breathe in,
Just visualize this yellow light growing and feel the warmth of the light spreading through your body.
This is your inner strength.
It's not something outside of you,
Something you have to find.
It's always here inside you,
Fueling your confidence,
Your strength,
Your power.
Imagine this light starting to ignite like a ball of fire.
It's warm,
It's steady,
It's healing.
It may feel good to bring one hand or both hands to this area in your body,
Your upper abdomen,
Just below your ribcage.
As you breathe,
Just feel the warmth under your hands.
The element of this chakra,
The center,
Is fire,
And fire has the power to transform.
It's the fire inside you that helps you get through life,
Through the challenges,
Through moments that you may not think you have the power to do so.
Think of a challenge that you're facing right now.
It doesn't have to be anything big.
Think of a moment that felt really heavy and unbearable.
Instead of letting it weigh you down,
Just imagine placing that challenge directly into this fire in the center and watching your inner strength digest this challenge.
It's watching it burn,
Break down,
And turn it into fuel to strengthen you,
To help you grow,
Learn,
Adapt.
The strength is knowing that you can take these difficult moments and use it to fuel your growth,
Your wisdom.
On your next inhale,
Draw in courage and willpower into the center.
And on the next exhale,
Let go of any doubt or fear that you may have.
Let go of the belief that you aren't enough,
That you can't.
Use this inner fire to burn through the obstacles,
Leaning on a strength that's right inside of you,
In your center,
In your core.
It belongs to you.
Inhaling confidence.
Exhaling self-doubt.
Inhaling strength.
Exhaling fear.
I'm going to state some words,
And you can choose to repeat these silently to yourself,
Or you can just listen.
And whatever you choose to do,
Just notice how they feel in your body,
And notice if any feelings or emotions come up.
Don't judge or label,
Just notice what comes up for you.
I am strong.
I am confident.
I am capable.
I am enough.
I trust myself.
I am true to myself.
I see challenges as opportunities to grow.
I am strong.
I am enough.
I am strong.
Take a moment to just notice if you feel any warmth in your center.
Notice any shifts,
Any changes in your body.
Notice if your spine is maybe a little bit taller,
If your breath is a little bit deeper.
Take a deep breath in.
And a long breath out.
One more like that.
Deep inhale.
Full and complete exhale.
Slowly start to bring some movement back to your body.
Wiggling your fingers,
Your toes.
Maybe gently rocking your head from side to side.
Rolling your shoulders up towards your ears and down your back.
When you're ready,
You can gently open your eyes if they're closed.
Bring your hands to your heart center.
Bow your head to your hands and thank yourself for spending this time for yourself and for your practice.
Thumbs to your third eye,
The space between your eyebrows.
May your thoughts be kind.
Thumbs to your lips.
May your words be caring.
Thumbs to your heart center.
May your heart be filled with love and gratitude.
Thank you for practicing with me today.
Namaste.
