You are not alone.
It is just the opposite.
You've never been more supported than in this very moment.
Supported by your body,
Supported by your beating heart,
Supported by your breath.
Notice the feelings that are arising,
Especially notice the emotions that may feel out of control.
And strong mind racing.
Use the connection to your breath to come back into your body.
Back here with you,
Back right here with your breath.
In times like this,
We feel the tumultuousness of our lived experience.
We can feel like we are spiraling,
Like the floor is disappearing underneath of us.
It is as if the world is spinning and we don't recognize our surroundings.
Thoughts are racing,
Streaming,
It feels nonstop.
We can feel isolated in these moments,
As if we are all alone.
You are not alone.
It is just the opposite.
You've never been more supported than in this very moment.
Supported by your body,
Supported by your beating heart,
Supported by your breath.
Your feelings are valid,
Your emotions are real.
You are seen in this moment,
You are held.
Take a deep breath in as you shrug the shoulders toward the neck and the ears.
And a sharp exhale out,
Release the shoulders down and away.
Again,
Deep breath in,
Shrug and make your hands into fists.
Then exhale out,
Release the physical tension.
This time,
Take a long slow breath in.
As you exhale,
Sigh it out.
Inhale,
Deep breath.
Exhale,
Sigh out.
Again,
Inhale in.
And as you sigh out,
Just release again any physical tension.
Again,
Inhale,
Big deep breath and just let go.
Start to tune into the rhythm and the cadence of your breath.
You can close your eyes to draw the senses inward.
Now we'll practice breathing in and out of the nose.
Feel the diaphragm contract and fill up as you breathe in.
As you exhale,
Feel the diaphragm relax and release.
Inhale and feel the expansion of your rib cage,
Sense the space.
As you exhale,
Sense the softening.
Breathe in and feel the muscles between the ribs contract as you take a deep breath.
And as you exhale,
The muscles between the ribs relax as the air dissipates.
Continue this breathing and start to match the inhale to exhale in length.
Sama Vritti means equal breathing in Sanskrit.
We'll practice equally breathing.
You could count the length of your inhale and match that count with the length of your exhale.
Keep practicing.
On your next breath in,
If you'd like,
Change the count one number up so your breath in and your breath out become even more expansive,
Even deeper.
As you continue this practice,
I'll mention that despite the chaos of what's happening around you,
You can come back to your breath.
In any situation,
You can use this skill of coming back to your breathing.
Relax more across the shoulders,
Soften around the joints.
Our bodies can feel contracted when we are under stress.
Our bodies can feel contracted when we feel isolated.
What we desire when we feel lonely is to feel nurtured,
To feel taken care of,
To feel seen,
Heard,
And listened to,
To feel cared for deeply.
You can start this process with your own breath right here.
You are nurturing yourself with breath,
Taking good care of you and tuning in.
See yourself,
Hear what your body and your nervous system need,
And listen to your own breath.
Keep breathing as you slack through the jaw,
Perhaps raise the eyebrows and then let the brow soften too.
Notice the length of the arms,
The distance between the fingers,
And pay attention to the front of the body as well as the back of the body.
Allow space and softness in the belly.
Allow space and softness across the lower back.
Notice the hips and the knee joints,
The ankle joints,
And even imagine that there's space around each of those joints.
Sense into the length of your legs and the distance between the hips and the toes.
You are arriving back into your body with the felt sense of presence,
Creating relationship with breath and body right here in this moment together.
I'll just remind you,
You are not alone.
It is just the opposite.
You've never been more supported than in this very moment,
Supported by your body,
Supported by your beating heart,
Supported by your breath.
Keep slowing down the breath.
Feel the muscles relax,
Turning in so much that you might even feel the beating of your heart.
Continue this practice for as long as you need.
You are always supported,
Forever connected.
You are not alone.
