Peace and welcome.
My name is Jonathan Stalls.
I'm a walking artist with Intrinsic Paths.
Thank you for being here.
Thank you for leaning in.
All of your unique parts and pieces on the inside and around you belong,
Belong,
Belong.
You are worthy because you are here because you breathe.
This is going to be a calming and grounding practice of deep breathing,
Centering for ten minutes,
Followed by more deep breathing.
I invite you to take this with you in movement,
Whether that's by foot or on a powered scooter,
Or just in a restful seated position or lying down,
Or whatever gives you life.
So I invite you to check in on your body,
On your space,
On your comfort.
You might light a candle,
You might grab an extra blanket,
You might need more layers if you're outside and moving.
When you are ready,
I invite you to slowly close your eyes.
You might open your hands,
Open your arms and open your chest.
You might slowly roll your shoulders,
Slowly and gently.
Using blood,
Activating all of our networks,
Blood,
Air,
Neurons.
You might stretch your neck to the left,
To the right,
To the ground,
To the soil,
To the earth,
To the sky,
To the stars,
To the sun.
You might roll your neck,
Tenderly and gently,
Honoring this great portal between our minds and our hearts and our bodies,
All that flows and moves through our necks and our shoulders.
We just honor it.
We check in.
You might pause this audio just to give that more time,
If you notice that it's asking for it.
When you are ready,
Let's begin with some deep breathing,
Honoring our lungs and our hearts and the gift of breath.
Let's breathe deeply in,
Honoring all that we are as we are,
Deeply in.
Slowly out.
Let's breathe in deeply again,
This time inviting nourishment,
Inviting nourishment to fill our lungs,
To stretch our lungs,
Deeply in.
Slowly out.
Let's invite nourishment in again,
Stretching the lungs,
Bending the branches of our lungs like the branches of trees,
Twisting and reaching nourishment deeply in.
Slowly out.
Let's invite compassion.
With our in-breath,
We invite compassion to fill all that we are,
To move through our arms and our hands and our knees and our toes.
We invite compassion all the way in,
Deeply in.
Slowly out.
Let's invite compassion in again,
Cosmically,
Wondrously filling our hearts and our minds and our thoughts and our dreams,
The expectations,
The heavy things,
The confusing things.
We just invite compassion to fill all that we are,
Deeply in.
Slowly out.
Let's invite presence.
As we breathe in,
We just invite presence,
Invite it to be with us,
To nurture us,
To see us.
Presence deeply in.
Slowly out.
Let's do one more deep breath of presence before we go into our centering sit.
Presence deeply in,
Filling our whole heart,
Our whole body,
Helping us to slow our thoughts,
Moving from our minds to the hearts to the body,
Inviting presence in with our in-breath,
Deeply in,
Releasing slowly out.
Peace,
Peace to each of you,
To you,
To you,
To you.
So we're going to move into a centering sit and I always like to provide a little guidance.
This is a practice.
Have plenty of compassion for focusing,
For being in a present state.
Have compassion for the thoughts and the tasks that flow in because they surely will,
As the tasks and thoughts come in,
To release them,
To release them into a stream.
Sometimes I picture a stream flowing inside of me or a stream that flows on the outside.
And so as the thoughts and tasks come in,
Breathe deeply in and release them to the stream.
So return to your deep breath and release them to the stream.
We don't need to cling to any thought.
We don't need to solve any thought.
We also don't need to erase any thought.
We just breathe deeply in and we release the thoughts to the stream or to the air or to the trees or to the sky,
To the unknown,
Knowing that we will get back to them later.
And we return to presence,
Return to quiet,
Return to center.
So I'm going to play the singing bowl three times and we'll go into a 10 minute sit.
It will be quiet and still on my end for 10 minutes.
And then I will play the singing bowl three times to close our 10 minute sit and we will move into another session of deep breathing.
Release presence and rest to each of you.
Peace,
Peace,
Peace.
Just honoring this quiet,
Restful,
Tender space.
Honoring all that came up and moved on the inside.
Honoring all that moved on the outside.
I just invite us,
I invite you to move into some deep breathing,
Returning to our breath,
To our bodies,
To aliveness.
So let's breathe deeply in,
Breathing nourishment into our lungs and our stories,
Into our grounded state,
Our centering,
Nourishment deeply in.
Slowly out.
Let's do another deep breath,
Deeply in.
Honoring all that we are,
All of our imperfections,
All the gaps,
All the questions,
The fears,
The doubts,
But also the dreams and the joy and the gifts.
Honoring all that we are deeply in.
Slowly out.
Honoring all that we are deeply in.
Slowly out.
I invite you to go a little deeper with your in-breath,
Nothing aggressive,
Nothing forceful,
Just a little deeper,
Stretching the lungs.
And then on the out-breath,
Just take your time,
Take extra time to slowly release the out-breath.
So a little deeper on the in-breath and a little slower on the release for the out-breath.
We'll do two of these.
Gently in,
A little further.
And a little slower,
Unhurried,
Calm release.
A little deeper on the way in.
Slowly release.
I invite you in this time,
In this moment,
Just to offer any intentions,
Any hopes,
Any dreams,
Perhaps something or many things that you want to release.
So it can be something that you intend or invite for the day,
For the night,
For the morning,
For the week,
For the year,
For the season,
Or something that you want to release for the night,
For the day,
For the morning,
For the week,
For the season.
And you can audibly speak them out loud,
One or many things.
You can be restful and just allow them to come up,
To nurture them.
And it's okay if all of this lives without words.
There's no need to have words associated with such complex things going on inside of us and around us.
So I just honor you where you are.
So we'll just rest with this time just for a minute to invite intentions and to release.
Peace,
Peace.
So let's do a couple more deep breaths to close our practice.
Let's breathe compassion deeply in,
Filling our hearts and our minds and our bodies deeply in.
Slowly out.
And with our final in-breath,
Let's breathe in nourishment,
Worthiness,
That with our breath we are worthy,
The gift of breath as we breathe it deeply in and then as we release it,
The gift of breath around us to the world around us.
So the gift of breath deeply in,
The gift of breath slowly out.
Peace.
Thank you all for being in this space.
Thank you for your trust.
Thank you for leaning in.
Peace to your movement,
To your breaths,
To your vibration.
Peace.
