Make yourself comfortable and close your eyes.
Allow the awareness to turn inward,
Letting go of any sounds or distractions around you.
Letting go of the day,
The week,
And giving yourself the space,
Time and permission to be fully present.
Become aware of the body resting on the earth beneath you,
Feeling the sensations there.
Steady support and allow yourself to soften into that space.
Become aware of how you feel in this moment.
Perhaps it's been a long week and you're feeling tired.
Maybe you're feeling anxious.
Perhaps you're feeling rested.
It doesn't matter how you're feeling really.
It's just an opportunity to connect,
To be present with yourself in this moment.
However you are feeling,
Try to bring about a sense of softness.
Letting the eyes relax into their softness,
The eyelids becoming heavy.
Release the jaw,
Let it hang loose and limp,
Allowing the tongue to rest comfortably in the mat.
Relax from the base all the way to the tip.
Allow that sense of relaxation to wash down over the shoulders,
Down through the arms and out the fingertips.
A sense of the body softening from the inside out,
The chest and back relaxing.
Any tension beginning to fade and dissolve.
Letting go of any gripping or tightness in the stomach and feeling that pleasant wave of relaxation wash down through the thighs,
The knees,
All the way out the soles of the feet.
Bringing about a little more relaxation with each moment that passes.
Gently guide the awareness to the breath without feeling the need to force it or control it.
Allowing your own natural rhythm and tempo of breath to flow in and out the body.
Feeling the cool air in through the nostrils.
Perhaps noticing how the air is slightly warmer as it's exhaled from the body.
Narrowing your focus completely to this point of breath.
Breathing in and out through the nose,
Letting the breath become more smooth and effortless.
Begin to feel the flow of air moving through into the lungs.
Sensing the shoulders rising,
The chest expanding and watch as that breath flows out the body,
Softening or relaxing.
Perhaps you feel the breath down in the abdomen,
Your belly swelling with each inhale.
Contracting,
Releasing with each exhale and allowing the awareness to settle on the part of the breath that feels the best to you or where you feel the breath the most.
So this might be the cool air through the nose or it might be the rise and fall of the chest and shoulders and perhaps the expansion and contraction of the belly.
Know that it's natural for the mind to wander,
To get caught up in the daydreams,
In the past or the future.
Each time you notice or find the mind has wandered,
Gently guide it back to this breath,
Letting this breath be an anchor for this present moment.
And as you continue to focus on your breath,
With each inhale,
Softly say to yourself,
I am worthy.
And on each exhale,
I am enough.
Inhale,
I am worthy.
Exhale,
I am enough.
Let each inhale draw in self-love and each exhale,
Release what is no longer serving you.
Softly repeating your mantra in your mind,
I am worthy.
I am enough.
Knowing it's okay for the mind to wander.
It's the nature of the mind.
So rather than seeing this as some sort of failing,
See it as an opportunity.
Each time the mind is distracted by a thought,
It's an opportunity to bring the awareness back to the present moment.
It is an opportunity to make that choice and guide the awareness back to the breath.
Each time the mind wanders,
An opportunity to strengthen the mind muscle,
To strengthen your ability to stay centered in this present moment.
So notice how your thoughts come and go,
Like clouds floating in the sky.
Each time bringing your awareness back to the breath,
Back to your mantra,
I am worthy.
I am enough.
I am worthy.
I am enough.
Now see yourself standing in front of a mirror.
See your reflection looking back at you and gaze into your eyes.
Whatever you see in your reflection,
Pain,
Joy,
Sadness,
Love,
Neutrality.
Tell yourself,
I love you.
Tell yourself,
You are beautiful.
Tell yourself,
You are worthy of happiness.
Looking fondly into the eyes in front of you,
At your own reflection,
I love you.
You are beautiful.
You are worthy of happiness.
And as you say this,
Allow a sensation of warmth to fill you from head to toe.
Breathe here for a few moments more,
Knowing that love is always available for you when you need it.
I am worthy.
I am enough.
Now let go of your mantra.
Let go of any focus on the breath.
Spend a few moments in stillness and silence,
Observing the quality of this moment.
Begin to shift the awareness back into the body,
Becoming aware once again of the body as a whole and how it feels.
Noticing the sensations it makes,
With the support or ground beneath you,
The texture,
The sensations.
Expanding the awareness out into the room around you,
Noticing the space,
The objects,
Perhaps the people.
Letting the senses awaken to the sounds,
Bit by bit,
Bringing yourself back into this moment,
Gradually awakening yourself through the senses.
Beginning to deepen the breath,
Letting each new breath energize you,
Drawing in fresh,
Invigorating air,
Awakening you from a cellular level.
Feel each part of the body beginning to awaken with each new breath you take.
Beginning to invite a little bit of movement into the body,
Wiggling your fingers and toes,
Perhaps rolling your head from side to side.
And if it feels good to you,
Taking a full body stretch,
Being kind and compassionate with the movements you now make,
Gentle nourishing movements that help awaken you.
When you're ready,
You can softly begin to flutter open the eyes.
