I invite you to take a seat somewhere comfortable.
Get cozy,
Get relaxed,
But sit so your spine is straight up and tall.
When you are comfortable,
Close your eyes.
Take a deep breath.
Inhale.
Exhale,
Let it all out.
We're going to do a 4x4 breath.
We're going to inhale for 4 beats.
We're going to hold our breath for 4 beats.
We're going to exhale for 4 beats.
And then we're going to hold our breath for 4 beats.
So let's do the first together now.
Inhale.
2,
3,
4,
Hold,
2,
3,
4.
Exhale,
2,
3,
4,
Hold,
2,
3,
4.
Inhale,
2,
3,
4,
Hold,
2,
3,
4.
Exhale,
2,
3,
4,
Hold,
2,
3,
4.
And keep going at your own rate.
I want to discuss our intention for the rest of our time together.
I know firsthand,
And I know we all do,
That a lot of our relationships have the potential,
And they often do,
Bring lessons,
Stresses,
And hardships,
And on many different levels,
Especially our relationships with our parents.
But it's important to acknowledge and to remember that deep down at our very core,
We all want to feel safe and loved by our family and by the ones we're closest to.
Maybe you feel your parents aren't acting how you thought they would or should,
But I invite us to remember that we cannot change anyone outside of ourselves.
We can only support them or walk away,
And the only thing we can truly control are the actions of ourselves.
And that's why we're here today,
To find some calm,
Some peace,
And some healing within ourselves.
Expectations of who other people think we should be and who we think that we should be keep us stuck.
Let us release those expectations now,
The ones that we have of ourselves,
About situations,
And about other people.
Pause your breathing now,
Wherever you are in your 4x4 breath.
Now breathe in all of those expectations.
Collect them all in your inhale.
Inhale them all into your skull.
Now breathe them out.
Send them away with your breath.
Let them leave your lips.
Let them go.
You are free.
You are free to be you as you are in this present moment,
With no judgment.
Now I invite you to turn your attention to your heart space.
This is the physical space around your heart.
Tune in.
How does it feel?
Take note.
Breathe into your heart space.
Exhale out all of your air.
Now continue breathing at a soft pace.
Within your heart space lies your connection point to everyone and everything.
It's where all of your love emanates from,
And where you can access the people you love,
Even people maybe who aren't on this planet anymore.
In this place,
You have the capability to figuratively house the people and creatures you love,
To keep them safe in your heart to be with you always.
Think of someone who lives in your heart currently.
Maybe it's your sibling,
Or your partner,
Or your friend.
Imagine their face.
Smile at their face,
And then nod your head in their direction,
And let them know that you acknowledge them and you thank them for being themself.
Now breathe in all the love from the universe.
And with your out breath,
Dissolve that person's face.
Now,
I invite you to think of the human who gave birth to you.
Your mom,
Your mama,
Mama.
Imagine your mother figure as a child.
Imagine how she must have looked when she was a little kid.
Think of her small frame,
Her hair,
Her eyes.
What does she look like?
This tiny human is looking for support.
She wants safety and stability and love.
She may not have gotten these things growing up,
But right here,
Right now,
You see this version of her.
Small and full of life.
Turn again to your heart space.
You have a home there,
A place of safety and of love.
Do you have room for her?
If so,
Welcome her in.
Visualize giving her a hug.
Let her know she is taken care of in your heart.
And if you don't have room for her in your heart at this time,
Know that's perfectly okay too.
She smiles at you regardless.
Now,
I invite you to imagine your dad.
Imagine your father figure,
Your padre,
Papa,
Pops.
Your father figure as he must have looked as a very young boy,
Just a child.
What does he look like?
Imagine his small body,
His hair,
His eyes.
This tiny human is looking for shelter,
For stability,
And safety and love,
Just as we all are.
Do you have room for him in your heart?
If you do,
Welcome him in.
Let him know he is safe and loved and sheltered in your heart.
Visualize giving him a hug.
If you don't have room for him at this time,
Know that's perfectly okay.
He smiles at you regardless.
You've opened up your heart space a lot today.
Your heart has grown,
It has expanded,
And I invite you to thank yourself for taking this time for you.
You deserve to heal and to grow.
I invite you to touch your heart as we close things out.
Let's come back to that block breathing,
That four by four breath.
It starts with four beats on the inhale.
Breathe in two,
Three,
Four.
Hold two,
Three,
Four.
Breathe out two,
Three,
Four.
And let go of anything that doesn't need to be there.
Breathe it all out.
Wiggle your fingers,
Wiggle your toes,
Come back to the room,
And I invite you to open your eyes.
I wish you peace today.
