Welcome.
My name is Elizabeth and today I will be your guide inside.
Today I will be teaching you a mindfulness practice that you can use anytime that you're feeling some turbulence within your heart or your mind.
Whenever we are activated in our hearts and minds,
We tend to get lost in that activation and mindlessly we participate and contribute to the turbulence continuing.
We can pause and bring our awareness out of our minds and down into any contraction you may be feeling in your heart or in your stomach and even placing your hands,
One on the heart,
One on the belly.
And that gentle touch is a simple reminder and an invitation to welcome and accept whatever is present.
Through acceptance,
We shift from resistance into an opportunity to transmute these energies within us.
So whatever may be present here now,
Simply accepting and noticing what's present.
Allowing the energy to grow if it needs to expand out or if it needs to contract in,
We are simply witnessing the energy here.
And in our witnessing and accepting,
The energy is free to move and it's free to do whatever it needs to do.
We give our body,
Our mind,
Our heart permission to release,
Let go,
Relax,
Process as we breathe here and notice the energy that is present,
Remaining grounded in our body and connected to the movement of breath here.
And we'll add a little 16 second practice to our pause,
Simply breathing in through our nose for four seconds and then holding for four and then releasing through the nose,
Witnessing the breath and then holding that breath for four seconds and releasing.
Now knowing that you can take this time in for simply 16 seconds or for this four minute break we've taken together.
So before we end,
Just noticing how you feel,
How's your heart,
Your mind,
Your heart,
Your belly.
And I thank you for allowing me to guide you here.
I always enjoy being your guide inside and I wish you peace.
