Let's begin by finding a comfortable position.
You can either be lying on your back sitting upright with your feet grounded and pressed firmly into the earth.
Whatever feels good in your body.
I invite you to close your eyes or soften your gaze and just breathe.
Take a nice deep inhale through the nose filling your belly,
Your ribs,
Your chest.
Holding for a brief moment and sighing it out,
Releasing air from the chest,
The ribs and the belly.
One more time like this,
Inhaling through the nose deeply and with intention and sighing it out.
Then on your own inhaling through the nose filling belly,
Ribs,
Chest and exhaling with the same flow releasing from the chest,
Ribs and pulling your belly into your spine.
And then return to your normal breath with a natural rise and fall of your chest in and out through your nose.
Let's just be here.
Now let's take a moment to think about what we'd like to dedicate this practice to today.
Acknowledge any passing thoughts and wish them well as you prepare your mind to focus.
What have you been carrying with you in your heart,
In your shoulders,
In your body that you can place to the side today in our time together?
How can we use breathing to create the space to allow peace to replace the tension?
How can we create portals in our thoughts that receive the good energy that we deserve?
Let's try that together right now by continuing to breathe in and out through the nose inhaling worth and kindness and patience with ourselves and exhaling negative self-talk.
Let's try that again,
But this time bring in what you need the most and release what no longer serves you.
Remembering that you deserve this.
You deserve light.
You deserve rest.
You deserve to be held and supported.
You deserve to be a priority.
You deserve to breathe.
You deserve time with and for yourself.
Continue to breathe here.
Notice any grippings in the jaw.
Remove your tongue from the roof of your mouth.
Roll your shoulders up towards your ears and then down your back.
Let go of any clenching in the muscles of your back,
Of your shoulders,
In the hips,
Even the hands.
Exhale and release any holds that keep you from peace.
In order to get rid of hindering thoughts,
We must break the ego.
We must surrender to the meditation.
That doesn't mean that you have to empty everything from the mind,
But that you must acknowledge what follows you and take care to examine it with curiosity and approach it with love because it is a part of you.
You also deserve that level of care.
Remember to breathe and take a moment.
Take this time to thank yourself for creating space for you.
Take this time to thank yourself for creating this space to honor you.
And let's begin to close our practice,
Inhaling through the nose,
Filling the belly like a balloon,
Expanding the ribs and into the chest and holding.
Inhaling sighing out through the mouth,
Releasing through the chest,
The ribs,
Bringing the belly towards the spine.
Again,
Inhaling slowly through the nose for 1,
2,
3,
4.
Inhaling sighing out through the mouth for 1,
2,
3,
4.
One last time together.
In through the nose for 1,
2,
3,
4.
Inhaling sighing out through the mouth for 1,
2,
3,
4.
Thank you for taking this time with me.
I look forward to our next moment together.
