Hello and welcome We'll begin our practice today by finding a comfortable easy position Maybe that is a seat or maybe you prefer to lie down If you're comfortable and in a safe place I invite you to close your eyes Or maybe you just take a soft gaze in front of you But really take a moment to allow yourself to arrive To settle in to the space that you're in and to just be We'll take a few full breaths here Inhaling fully through your nose and exhaling completely through your mouth Again we'll inhale fully and And exhale completely As we come back to this breath I invite you to check in with your physical body How are you today?
What are you bringing into this practice Physically Emotionally Diving inward and just noticing what comes up It is always a practice As we just notice and try our hardest to release any Expectations any judgment that might attach themselves to what bubbles up?
So as we meet ourselves with kindness and compassion As we just notice We begin to return back to our breath Noticing with every inhale how your whole body lifts and expands And as you exhale We're allowing Every exhale to soften us back down as we just let it all go When we initially come to this space we try to just notice We try not to force or grasp anything especially our breath But as we dive in I Encourage you to begin to lengthen those inhalations and Consciously lengthen those exhalations Slowly but surely Feeling this breath fill up your belly your heart even all the way up to your collarbones And as you exhale follow it all the way back down collarbones heart-space Belly as you pull that belly in towards your spine and empty your lungs completely Let's take a few full breaths just like this Inhaling fully filling up your entire body with fresh air And exhaling completely letting it all go Continuing these full breaths Allowing our nervous system to calm Signaling to our bodies that we are safe With every deep breath We are safe Slowly slowly as you're ready will allow our breath to return to its normal rhythm Noticing any sensations that may be arising Physically Mentally And again meeting ourselves without any judgment or expectations we are just noticing Breathing Breathing here If you notice that your mind begins to wander just gently bring it back to the breath You can consciously think to yourself inhale and exhale Or you can just focus on how it feels The cool air entering your nostrils The warm air exiting your body Whatever you need To use that breath as an anchor to pull you back to the present as many times as you need it to Coming to our practice coming to our breath calming our minds It is an ongoing practice being present in each moment each breath as it arises There is no rush There is nowhere you have to be there is just the right here and right now And Again remember if your mind begins to wander just gently bring it back to your breath Present and aware Mindful and compassionate Breathing into your heart space and to any areas that are feeling a little bit tense right now Sending your breath where it is needed Letting every inhale invite in a sense of ease and peace And letting every exhale soften you down a little bit more Taking a few more breaths here Savoring these last few moments of peace Of stillness And Slowly slowly as you're ready We'll begin to invite in some gentle movements into the body Maybe you rock your head a little side to side or invite in some gentle finger movements As You consciously bring your awareness back to this space back to your physical body and As you slowly begin to open your eyes Thank you so much for joining me today
