Wholeness and balanced vibrations.
It is such an honor to be in this space bringing forth this sound journey.
I honor you for showing up for self.
Take a moment to get in a relaxed,
Comfortable position.
Now we're going to take several deep,
Big,
Elongated breaths.
Breathing in through the nose and out through the mouth.
And as you breathe in,
Notice how your lungs fill with air.
And how your body expands.
And as you exhale,
Notice how the body softens as you're breathing out.
Let's take a moment to enjoy the feeling of having nothing to do.
Just being present with self.
Taking time to pause.
Nowhere to go.
Nothing to do in this moment.
Just being present with self.
Notice the feeling of weight within your body.
The weight of the body pressing down against the seat or the floor beneath you.
And now take a moment to notice the sounds around you.
Not trying to shut them out.
Perhaps noticing any resistance towards them.
And just getting comfortable in this space.
And using this opportunity to notice how it feels to just be with self.
So often we don't take time to check in and notice how the body feels.
Is there a feeling of heaviness?
Or is there lightness within your body?
Is there a sense of restlessness?
Or are you feeling stillness within self?
And as you bring your attention into the body,
Just start becoming more aware of the feeling of your breath moving through your body.
You don't have to breathe a certain way or do anything special.
Just becoming aware of the breath and the movement within your body.
Some people feel the movement of breath in their chest and in their shoulders.
For some,
It's in their diaphragm.
And then for others,
They feel the movement in their stomach.
If you can't feel anything,
That's okay too.
Just gently place your hand on your stomach so that you can feel the rising and the falling sensation.
You can feel the rising and the falling sensation.
Just settle down.
Just settle the mind.
And as your thoughts arise,
And the mind wonders,
Just notice and gently come back to the breath.
To begin with,
We are just noticing the breath in a general way.
Perhaps you're noticing whether your breaths are long or short,
Deep or shallow.
You may find yourself thinking about things and just realizing when that's happening,
And letting those thoughts go as you come into the breath again.
It's a little easier to focus on your breath.
You can count each breath as they pass.
With a rising sensation,
Counting one,
And the falling sensation,
Counting two.
Proceeding to three and four,
All the way to ten.
And then you can start all over again.
There is no effort required.
The body knows what to do and how to breathe.
You are just observing and allowing the thoughts to come and go.
And when you notice the mind wander,
Just gently bring your attention back to your breath once again.
And just staying with the feeling of the rising and the falling sensation for a few more minutes.
And now for a few seconds,
Let's allow the mind to wander.
Just let go of your focus on the breath and allow your mind to do whatever it wants to do.
And now let's gently bring your attention back to your breath.
Back to your body.
That feeling of weight,
The feeling of contact against the seat or the floor.
And noticing the sounds around you.
The more often we do this,
The more we realize how much we need this pause in our life.
How important it is to take time out for yourself.
And just knowing that in taking this time to pause and breathe is making a difference.
And when you are ready,
You may open your eyes again,
Softening your gaze and just noticing how you feel in your body and in your mind.
And before getting up and moving back into your activities,
Just set the intention of taking the relaxed reference point with you.
And remembering to take a moment to pause and breathe.
Wholeness and balanced vibrations.
I honor you.
