Welcome to today's session.
You're here,
It's a Monday morning,
And your amazing week is going to begin.
So let's begin.
Find a comfortable position in a place with minimal distractions.
You can lie down on your back,
Letting your body feel heavy and supported by the surface.
Or you can sit upright,
With a straight,
Defined spine.
If you're lying down,
Allow your arms to rest gently by your sides,
Palms facing up in a gesture of receiving.
If seated,
You can place your hands in your lap,
One on top of the other,
Or rest them on your knees.
When you feel ready,
Gently close your eyes.
Allow your eyeballs to feel heavy,
Sinking deep within their sockets.
Take a moment to scan your body for any tension.
Unclench your teeth,
Allowing a little space between them,
And release your tongue from the roof of your mouth,
Bringing softness to your jaw and your face.
Now take a gentle inhale and raise your shoulders up towards your ears,
And as you exhale,
Roll them back and drop them down gently and away from your ears.
Let's do that once more.
Inhale shoulders up,
Exhale roll them back down and let them go.
Just be here in this moment.
There's nowhere else to be,
Nothing else to do right now.
Simply arrive here.
Now let's bring our awareness to our breath.
And don't try to change anything just yet.
Simply notice the natural rhythm of your inhale and your exhale.
Feel the gentle rise and fall of your chest or belly.
Now we'll begin our three rounds of box breathing.
Remember there's no strain.
It's gentle,
It's rhythmic,
And I will guide you through it.
Let's begin by exhaling all the air from your lungs,
Gently and completely.
And now take a deep breath in for 1,
2,
3,
4.
Hold your breath for 1,
2,
3,
4.
Exhale softly for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
And release.
Beautiful.
Let's repeat that again.
Take a deep breath in for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
Exhale for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
And release.
We'll do that one more time.
Take a deep breath in for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
Exhale softly for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
Let your breath return to its natural rhythm.
No control,
No effort.
Just allow your body to breathe.
Notice the calm and notice the quiet space that you've created within you.
As you rest in this peaceful state,
Let's plant some seeds of intention for the week ahead.
I'll offer 5 affirmations and as I speak each one,
I invite you to silently repeat it to yourself quietly or out loud.
And really allow yourself to believe in the words.
The first affirmation is I welcome this week with an open heart and a clear mind.
I welcome this new week with an open heart and a clear mind.
The second affirmation My energy is a valuable resource and I choose to invest it wisely.
My energy is a valuable resource and I choose to invest it wisely.
Our third affirmation I'm capable and ready for any opportunities that come my way.
I'm capable and ready for any opportunities that come my way.
And our fourth affirmation I choose peace over pressure and progress over perfection.
I choose peace over pressure and progress over perfection.
And our final powerful affirmation for this Monday morning I release control and trust that I am exactly where I need to be.
I release control and trust that I am exactly where I need to be.
Breathe in the energy of these words.
Let them settle into your being becoming your truth for the week ahead.
To seal these intentions we'll move through two more rounds of box breathing integrating this new found positivity with the calm of our regulated nervous system through affirmations and through box breathing.
Gently exhale all of the air from your lungs.
Take a deep breath in for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
Exhale for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
And release.
We'll repeat that again.
Take a deep breath in for 1,
2,
3,
4.
Hold your breath here for 1,
2,
3,
4.
Exhale gently for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
And release.
Remember to allow your eyeballs to sink into your eye sockets.
Let your body feel heavy on either the surface that you're on or whether you're sitting up straight wherever you may be.
Unclench your teeth,
Release your tongue from the roof of your mouth and let yourself be.
Here you are being reset.
You are being tuned to the frequency of your highest self.
Feel the mental clarity.
You're calm,
You're centered and you're ready for the weekend.
Now take your right hand and place it over your heart.
And repeat after me.
I am enough just as I am.
I am enough just as I am.
I am enough just as I am.
Now gently place your right hand back into your lap or by your side.
And now it's time to gently bring your awareness back into the space that you're in.
But without opening your eyes just yet,
Become aware of the physical points of contact your body is making with the surface beneath you.
Feel the weight of your body grounded and secure.
And notice the temperature of the air on your skin.
Listen for any sounds in the room that you're in.
Acknowledging them without judgment.
Slowly begin to bring gentle movement back into your body.
Start by wiggling your fingertips and your toes.
Perhaps you gently rotate your wrists and your ankles.
When you feel ready,
Take a full body stretch reaching your arms overhead and pointing your toes.
Thank your body for carrying you.
Thank your mind for its focus.
Thank yourself for showing up to this practice today.
To today's session where you were able to just be.
Where you were able to return to this room,
To the space that you're in with a soft gaze.
With confidence,
With clarity and with love for yourself.
Thank you so much for sharing your energy and your practice with me this morning.
Have a wonderful,
Productive and a peaceful weekend.
