Welcome to today's practice.
This is your time to pause,
To bring awareness to your emotions.
So find a comfortable seated position with your spine straight,
Shoulders back and relaxed.
Maybe with your feet grounded or with your legs crossed.
Find your space here.
And now from here I would like to invite you to just gently close your eyes.
And let's take a moment here to feel your body,
To feel your body supported and connected to the space around you.
Allow yourself to arrive fully in this present moment.
And now from here I would like to invite you to take a deep and slow inhale and exhaling fully.
And again inhale expanding the chest,
Exhale release letting go of any tension.
Noticing the weight of your body,
The contact of your feet or your legs with the floor.
Your hands can just gently resting comfortably on your thighs.
And with each breath letting your shoulders soften,
Your jaw being released and your face to relax.
From here,
From this space you are supported,
You are safe and present.
And now from here bring your attention to the top of your head,
Slowly scanning down through your body,
Your forehead,
Your eyes,
The jaw.
Just noticing if there is any tension or tightness.
Moving your awareness to your neck and shoulders.
Noticing any sensations just without judgment,
Simply noticing.
Continuing down your arms,
Your chest and back.
Paying attention to the rise and fall of your breaths and just being here as a witness of whatever is happening in your body.
And now slowly moving to your belly,
To your hips,
Legs and feet.
Noticing any areas of tension,
Heaviness or warmth.
And as you scan gently hold your body.
See if you notice any emotion arising.
And if you notice an emotion arising,
Simply name it silently.
If you notice for example some anxiety,
Just mentioning internally,
I noticed anxiety or I noticed frustration.
Just noticing and name it.
There's no need to change it,
Just acknowledging it.
Now we will combine our awareness with the rhythm of the breath and we will begin with the fox breathing.
So from here I will guide you,
We will inhale for four counts,
Hold for four counts,
Exhaling for four counts,
Hold for four counts before inhaling and starting again.
I will guide you from here.
So inhaling in four,
Three,
Two,
One.
Holding the breath here for four counts in four,
Three,
Two,
One.
And exhale one,
Two,
Three,
Four.
Holding here for four,
Three,
Two,
And one.
And inhale one,
Two,
Three,
Four.
Hold the breath for four,
Three,
Two,
One.
Exhale one,
Two,
Three,
Four.
Hold here for four,
Three,
Two,
And one.
And from here continue at your own pace.
With each exhale imagine releasing tension or heaviness.
With each inhale invites a sense of calm and clarity.
And just counting internally.
And if at any moment your mind wanders,
You can gently return to the breath.
Just noticing how the emotion you labeled earlier may shift or soften as you continue this practice.
And let's continue for a couple of more breaths.
So inhaling for four,
Hold for four,
Exhale for four,
And hold for four.
Just take your time.
Two more cycles here for the cycle of four counts.
Take your time,
Find your space.
If at any moment you lose track,
Just come back.
And now after your last cycle,
Let's gently return to the normal breath.
Just inhaling normally,
Exhaling.
And now slowly bringing again the tension to the body and noticing how do you feel.
Maybe going to the same area where an emotion arises.
And now from here just noticing,
Just being the witness of what is happening at this moment in the body.
And maybe gently just asking yourself,
What do I need at this moment?
How can I support myself?
And just allow if any answer will come to you,
If not,
Just be present.
Just being present here,
Allowing the body to take its time,
To share whatever needs to be shared,
Even if it's silence.
Just being present here,
Giving the space.
And now from here,
Let's gently bring our awareness back to the body,
Feeling the contact of the seated bones into the floor,
The feet or the legs.
Bringing your awareness back to the room and softly moving the fingers and the toes,
Maybe a soft stretch of the body.
And when you feel ready,
You can slowly open your eyes.
And now from here,
Take a couple of minutes to journal.
How did you felt?
What did it came to you?
Maybe an action,
Maybe some awareness about what is happening in your body.
What emotions did you felt?
Just write down whatever it comes to you.
And from here,
Choose an action to do during the day in order to help you,
To support you.
Very gently and caring for yourself,
Supporting yourself for whatever you need in order to come to this place of balance.
Thank you.
