Start to look around the room and notice the space that you're in.
Notice the light,
Listen to any sounds in the background,
And just start to get intimately familiar with the space that you find yourself in now.
And when you're ready,
Go ahead and close down your eyes,
Turning inward.
And we're going to take three deep breaths,
Breathing all the way in,
Pausing for a moment at the top,
And exhaling all the way out through the mouth with a sigh.
So begin by breathing out wherever you are now,
And take a deep breath all the way in,
Slow and steady,
And pause at the top,
And exhale all the way out,
Slow and steady,
All the way out,
Combing through the body with the breath.
And take another deep breath in,
Slower than the one before.
Feel what it feels to be inflated,
Full of air,
And then exhale slowly with a sigh all the way out.
And take one last deep breath in,
The deepest breath you've taken all day,
Filling yourself with air and life force energy,
Pausing at the top,
And a big exhale all the way out with an audible sigh of relief.
Just allow your breath to return back to a steady,
Even pace.
As we come down into the body,
Out of the mind,
I like to suggest envisioning the mind as a snow globe.
It's been shaken up.
And just notice how all the thoughts are spinning around.
There's a momentum.
And just notice as all the little flakes of snow,
All the thoughts start to settle down,
Calmly settling and drifting down.
And watch as they flow down to the base of your skull,
Down through your neck,
And allow it all to collect down in your chest,
Breathing deeply into your chest,
Feeling your conscious awareness now collecting down in your stomach and your solar plexus,
Fully embodying and just noticing how just pausing with intention can allow everything to restore,
Come into peace.
Take another deep breath,
Slowly all the way in,
And gently back through the nose all the way out.
Just settling into this present moment,
Noticing if any thoughts continue to swirl,
And just gently inviting them to settle on your mind's eye,
Begin to envision yourself sitting in a beautiful park.
Maybe it's a park that you're familiar with.
Or maybe it's one that you are creatively making up.
Start to envision this beautiful,
Tranquil,
Peaceful place and take your time with gazing around and just noticing all the beauty.
Feel the quality of the air.
Is it humid?
Is it dry?
Is it dry?
Can you feel a slight breeze across your skin?
Can you feel any sun shining down?
Can you hear any birds chirping in the distance?
And just notice what you feel inside as you sit in this beautiful place,
Connecting with your inner self,
The one who craves peace.
And just feel what it feels to be nurtured by this beautiful,
Natural environment,
And how it almost feels like the body is now taking a sigh of relief,
Knowing that nothing needs to be done and that all is well.
And take another deep breath in,
Collecting any lingering tension in the body and allowing it to be breathed out into this beautiful space,
Allowing it to dissipate and return back.
And feeling clearer now,
Feeling calm,
Feeling present,
Feeling centered.
Begin to bring your conscious awareness to your heart center,
To where all the love within you resides.
The joy,
The passion,
The excitement.
Start to get in touch with your heart center.
And as you do this,
Notice if you naturally have a smile that comes across your face,
Getting present to any warmth,
Any joy that's bubbling up within you.
And then meditate on this inquiry for a moment.
What will make my heart space happy today?
Start to notice intuitively what comes to mind,
What your heart space is craving.
Could be having a meetup with a loved one,
Could be going on a walk somewhere,
Could be working on some passion project that you've been wanting to do,
Or it could be just sitting in stillness.
Just start to notice what comes up.
What would make your heart space sing today?
And just feel it.
Feel any warmth or feel any joy that's being built in your heart space start to permeate through your body.
Just notice what it feels like even to think about tending to your heart.
And then just for a moment,
Notice if there's any hesitation,
Any considerations of the mind that are impeding the flow of love and life through your heart space.
And if there are any,
Just take a deep breath and release any resistance,
Any hesitation,
Any fear.
Just allow it to be breathed out through the body,
Knowing that it's never meant to be in there in the first place.
And feel what it feels as you take that deep breath and just release any tension,
Anything that's blocking your flow.
And feel the heart space begin to expand.
And first start to visualize it as a warm light.
Maybe it's a certain color.
Start to just notice your heart space expanding,
Expanding out through your body,
Feeling love,
Feeling warmth,
Begin to encapsulate your entire being.
Now allow it to expand out into the park that you're sitting in,
Encapsulating all the grass,
All the trees,
All the birds,
And allow it to expand out even further,
Encapsulating the entire region that you're in,
Expanding further out now,
Moving across the continent,
The planet,
And expanding further out into the universe,
Allowing this light to grow and shine and warm everything that it touches,
Every soul,
Every being,
And allow it to expand out until your mind can no longer perceive the distance,
Feeling connected,
Feeling expansive,
Feeling light,
Loving,
Clear,
Grounded,
And complete.
And just notice what it feels like in your being and in your body,
In your soul,
And in your heart,
To allow your heart space to be free,
To speak,
And to be heard,
And to be expanded out.
Take another deep breath in,
Soaking up all this loving energy.
As you exhale,
Feel what it feels to return back to yourself,
To cultivate love within your being,
And take a moment to set an intention for yourself as you move throughout the rest of your day.
This could be just one word,
Or it could be a mantra,
But just remember what your heart was craving most,
And note the intention.
And as you exhale,
Feel what it feels to return back to yourself,
And to cultivate the intention that you'd like to carry throughout the rest of your day.
And take another last deep breath all the way in,
Sealing in this attention,
Knowing there's nothing you need to do other than to notice as the intention comes to life,
And begin to start to notice the sounds in the room that you're back in now.
Start to feel the air and take one deep breath all the way in,
Pause at the top,
And exhale all the way out,
Wiggling your fingers and your toes,
Allowing your breath to return back to a normal pace.
And when you're ready,
Go ahead and open your eyes,
And gently,
Calmly,
Come back to the space that you're in,
Noticing the light in your space as it bounces off all the surfaces,
And noticing more importantly how you feel now.
And if you'd like to share how you feel in the chat,
I'd love to hear whatever it is that's shifted inside of you.
And I just want to most importantly thank you all for showing up for yourselves,
Because that is an amazing thing,
And sometimes takes courage,
And sometimes,
You know,
We're so busy,
And but thank you for creating the space for yourself,
Because that truly is the way forward.
So love you all so much,
And have a wonderful rest of your days.
Take care.
Bye.
