Let's begin by arriving.
Find a seated position that feels stable to you.
Allow your spine to rise tall without any tension.
Let your shoulders drop and feel your hips sink a little deeper into your seat.
Your body is soft yet supported.
And whenever you're ready,
Close your eyes gently.
I invite you now to bring your attention to your breath.
Notice the inhale and the length of the exhale.
No effort needed,
Just let your breath move through you like a wave.
Let's deepen into that together and practice.
Inhale slowly through your nose for a count of four.
Hold for four.
And exhales for six.
And again,
Inhale two,
Three,
Four.
Hold.
Exhale.
Take a moment to fully arrive into this space,
This stillness,
Your own remarkable intuitive body.
Now I want you to bring your attention to your physical form.
Notice your body,
Sturdy and sure in your seat,
The places where you meet the ground,
The subtle movements that remind you,
You are here,
You're alive.
Bring your awareness to your heart space,
Not the idea of it,
But the felt sense,
The quality of knowing when you tune into the wisdom of your heart,
That place behind your breastbone.
See if you can feel the quality there.
Is it open,
Guarded,
Tight,
Delicate?
There is no right or wrong answer.
Everything you belongs.
Breathe into that space.
Just as it is.
There is a voice beneath the voice of the mind.
The one that plans,
Justifies,
Analyzes,
Reasons.
It is clever.
It can be productive.
It can take us places.
But it is not always wise.
And for many of us,
It is not always kind.
We are not here to think our way home.
We are here to feel.
Now,
Let yourself imagine you are standing at the edge of a quiet lake.
Spectacular trees frame this lake,
Which sits beneath a long mountain range.
There's a fresh,
Crisp air dancing along your neck.
As you gaze onto the lake,
You realize this body of water is your home.
It's actually your emotional body.
And while the surface has been stirred by many,
Many old storms,
Deep below,
The water at the bottom of the lake is serene,
Is still.
I want you to take a breath and allow yourself the permission to wade in from the shoreline.
With every breath,
Drop deeper beneath the ripples of your thinking mind,
Beneath the stories,
Into sensation,
Into feeling.
Notice what lives here.
Perhaps it's a grief that's been tucked away.
Or a longing,
A desire that never found language.
Maybe it's a cushion of joy waiting patiently to be expressed fully.
I invite you to make space for it all.
You don't need to name anything.
We're not here for labels.
Simply let it move.
Allow your heart to begin to clear.
Anything dense,
Anything big,
Anything stagnant.
Not by force,
But by permission.
Sometimes our clarity isn't found.
In rationalizing.
It's found when we allow everything to release.
Allow the beauty.
Allow the waves inside the lake to ripple up and out.
Allow the energy to pass.
For you,
There is no big reveal.
No swell of emotion.
But more a willingness to meet your heart exactly where it is.
This is enough.
This is how we build coherence.
Where the heart and the mind can meet honestly.
Because when we practice self-honesty,
We get to come home to ourselves.
Now,
It's time to return to the shoreline.
To allow the trees that flank the lake to envelop you in their strength.
And bond you in their presence.
I invite you gently to bring one hand to your chest.
If that feels safe for you.
And say silently,
Quite simply,
I am here.
I am feeling.
This is me.
Is the way home.
Let your breath be soft.
In through the nose.
And out through the mouth.
There's nothing here to fix.
You are simply remembering.
And your feelings are not distractions.
They are directions.
They are signposts.
The GPS of your deeper,
Truest self.
Now,
Let your breath move through your body.
Take a deep inhale and exhale out with a big,
Generous sigh.
Imagine your breath as a gentle clearing wind.
One that's clearing all the pathways back to your heart.
When you're ready,
You can slowly begin to move again.
Wiggle the fingers.
Jiggle the toes.
Maybe blink your eyes open a few times.
I invite you to let the mind rest just for a little bit longer.
And let the felt senses stay online with you.
For today,
I invite you to preserve this space.
I invite you for today.
To let your heart lead.
Thank you for practicing.
