So just find a comfortable position,
Give yourself a bit of time to move around,
Maybe your head tips left and right as your eyes close and the breath deepens.
Doing whatever you need to do to arrive in your body,
So you might take a few more minutes of movement like rolling out your shoulders or anything else at any point,
Really make this practice your own today.
Following the breath inwards so you have that sensitivity to what the body might like and just notice what it feels like to have your eyes closed and to have nothing else to do except to settle in.
Some big belly breaths,
Sinking your seat down and also scan your face,
So your eyeballs,
Your eyebrows,
Your forehead,
Time to let them all soften.
Using those fuller breaths to clear out tension from your temples and scalp.
Even if you're not happy right now,
Let there be a smile in your cheeks,
Just feel what it's like to press out the corners of your mouth into a smile.
Taking a big breath through your smiling face,
Even if it's just smiling for one big breath.
Try it again,
Soften your eyeballs into a smile,
Press your cheeks into a really big smile and take a big breath through your smiling face.
Check your shoulders are relaxed,
As the shoulders melt down,
Your neck can lengthen up and soften at the back of the head,
Cultivating an inner smile,
And then feel your whole body at once.
Maybe you take a few full body breaths.
Maybe it's the first time in a while that you really feel everything that's here.
Just give yourself at least a minute here to recognize if there's any tension or discomfort,
Stories and circumstances or in your body,
Anything that needs a bit of care and awareness.
Allow it to be here,
Taking the breath down into the center of the chest,
So you're breathing open your heart space.
No resistance to the thoughts,
So keep softening and relaxing around your whole experience.
And then with your breath in the heart space,
Start to cultivate the feeling of joy.
So no matter what's moving through,
Feel joy expanding with your breath,
Almost like in the background,
The very center of your chest,
The center of your heart is a little seed of joy,
Connection and love.
Each breath fuels this energy,
Expanding joy in your chest and arms.
The head melts down into this ocean of joy in your chest.
You might visualize a light in the center of the chest that each breath is expanding.
Maybe you even think about or bring to mind an image of something you're grateful for,
Or something that makes you feel joy,
Or just feeling gratitude,
Sweetness and joy in the chest as an energy that we're expanding with the breath.
Love in the heart.
A full body breath,
Relaxing every muscle.
Another big breath,
Opening up the heart,
Joy and gratitude.
It might feel nice to bring a palm to the chest or the hands in prayer.
So just cutting away the external world for these last two minutes and cultivate this joy and love in the chest.
The breath feels like love moving through the body.
Cultivating joy by smiling in your face,
In your chest,
Smiling in your belly,
Unlocking the joy that lies within you.
Offering yourself some kind words to conclude.
I trust myself.
I trust the intelligence of my life.
I love myself.
I am grateful for many things in my life.
Remain here as long as you like,
Enjoying this energy that you've cultivated in your chest,
In your cells.
Let the body really drink this in and eventually very slowly start to come back to the body and move back into your day.
