Begin by finding a comfortable sitting posture on a chair or cushion.
Allow your body to settle and your eyes to close if it's comfortable for you or to gaze gently forward on a neutral spot.
Bring your awareness to your body.
Notice your feet on the ground,
Your back is straight without being tense.
Your head is centered comfortably over your shoulders.
I invite you to notice the breath coming in and going out of the body at either the nostrils,
The chest,
Or the belly.
Begin by taking a couple of deeper than usual breaths to relax the nervous system.
Then allow the breath to be normal and follow it with your awareness.
Follow the breath all the way in and all the way out,
Not trying to change it in any way.
Just breathe in feeling the breath as it enters your body and breathe out feeling it leave your body.
Keeping your awareness lightly and gently on the breath,
Breathing mindfully in the present moment,
We begin our breath practice for emotional release.
It consists of phrases that identify emotions and feelings in our body and mind and by noting them we allow the tension or stuckness to be released.
Here we go.
Breathing in,
I know I am breathing in.
Breathing out,
I know I am breathing out.
Breathing in,
Breathing out.
Breathing in,
I notice my body.
Breathing out,
I smile.
Notice my body.
Allow a gentle smile.
Notice now if there is something bothering or worrying you.
After noticing and acknowledging the thought,
We use the breath to release it.
Breathing in,
I notice I am worried.
Breathing out,
I acknowledge the worry.
Notice I am worried.
Acknowledge the worry.
Breathing in,
I feel uncertain.
Breathing out,
I recognize uncertainty in my body.
Feeling uncertain,
Recognize uncertainty in my body.
Breathing in,
I recognize the fear of uncertainty.
Breathing out,
I notice where the uncertainty is in my body.
Notice the fear of uncertainty.
Locate the uncertainty in the body.
Breathing in,
I acknowledge I am anxious.
Breathing out,
I smile to my anxiety.
Acknowledge anxiety.
Smile to my anxiety.
I invite you to use this pattern for any further emotions you are experiencing.
On the in-breath,
Name the feeling.
On the out-breath,
Notice where the feeling is in your body.
Then,
Repeat the two short phrases on the following in and out-breath.
You may pause this audio now to continue as long as you wish.
When ready,
Come back and we'll finish up together.
Let's finish up by sitting in silence,
Scanning the body for any residual tension.
Breathing into those areas,
Naming the feeling or sensation.
On the out-breath,
We allow a gentle smile that helps to raise the energy with positivity.
When you're ready,
Open your eyes and glance around the room to bring your awareness back to the physical space.
Notice shapes,
Colors,
Sounds around you.
Thank you for your practice.
Remember,
We're in this life together.
