Let's begin by taking a moment to allow your body to settle into a comfortable position.
Let your body show you or have you feel what needs to happen inside to invite even 5% more ease into your body.
You may close your eyes or keep them open,
Dropping your gaze softly two feet in front of you,
Allowing the spine to lift,
The shoulders to soften,
And just letting your hands fall naturally at your side.
Begin by taking a full breath in and a long breath out,
Allowing the breath to settle the body and settle the mind,
Gently allowing your awareness to drop into your body.
Feel your chest and stomach gently rising and falling with each breath.
Notice the air through the nostrils or the movement of your chest as you inhale and exhale.
Notice any tension,
Clenching,
Or tightness in your body.
Just sensing what might need to let go a little to soften or be more at ease.
You might soften your forehead,
Unhinge your jaw,
Let your shoulders fall away from your neck,
Relaxing from the inside out,
Just softening,
Letting yourself sink deeper into your seat.
As we go through the following prompts,
You might notice tension,
You might notice thoughts or reactions arise within you.
Just allow it,
Notice it.
This will be really valuable information for you.
You might notice waves of emotions rise and fall.
Notice it with curiosity and care.
If at any time the discomfort feels too strong,
Know that you can find solace in the breath.
Just coming back to the rising and falling of each breath.
The breath is always in the present moment.
Think about who you are.
What are the different identities that encompass you?
Just calling to mind all the different possibilities,
Parent,
Partner,
Your professional role,
Friend,
Perhaps the role you take on in hobbies or sports,
Cultural,
Spiritual,
Gender roles.
Consider the roles you hold in society based on your race,
Your ability,
Your socioeconomic status or class,
Your learning style or ability,
Your sexuality.
Take a moment just to reflect on the different roles and identities within you.
Now,
Take away all material possessions.
Things you own,
Things you have earned or accumulated over the years.
Imagine you own nothing.
Now,
Who are you without all of these things?
Take away all that you have ever learned and everything that has ever happened to you.
Things you've been told,
Stories,
Lessons you have studied,
Life experiences,
The joyful and the painful,
Rules of society,
Beliefs that you've been given,
The language that you've learned,
All the experiences you've ever had,
Anything that came from the outside.
Now,
Who are you?
Next,
Take away all of your relationships,
Family,
Partners,
Friends,
Colleagues,
Strangers you pass by.
Imagining you are completely alone.
Just noticing what comes up while pondering this.
Now,
Taking away all that is physical.
Do not think of yourself as having an age,
Gender,
Skin color,
Height,
Weight.
Ask yourself,
What is there when all physical components are stripped away?
Lastly,
Take away all emotion.
Detaching yourself from your feelings,
Focusing on what is truly at your core,
The natural presence,
The freedom of it.
The sense that you are not fused with or defined by any emotions,
Language,
Material goods,
Relationships,
Or societal labels.
Just notice what's happening inside.
Simply being in this space.
And there's your breath.
Take a deep inhale.
And a long,
Purposeful exhale.
Notice what's happening in your body this moment.
Let there be a curiosity,
An openness,
Bringing your awareness inside your chest,
Inside your heart area,
Just to feel the life that's there.
And take three more breaths as we end our practice today.
Noticing each breath as it enters and exits your body.
Holding curiosity and affection for yourself and for others.
Kindness for yourself and for others.
And when it feels right for you,
You may open your eyes.
You may choose to journal about your experience,
Taking extra care to note which areas were more difficult to let go of.
Or simply hold any insights for a moment longer in your awareness,
Just allowing it to integrate inside.
Be well.
