As we get started,
Let's take a full,
Deep breath in through your nose,
If that's available,
All the way up to the top of your head.
Just breathe that all the way in.
Imagine the breath just filling up the whole top part of your body.
And when it feels good,
You're going to exhale through the mouth or the nose,
Whatever feels most comfortable.
And really let that breath drop down and out of your body.
You could use this visual as you breathe in.
You imagine the air coming all the way up to the top of your head.
And as you exhale,
All of that air flows all the way down your spine and out your tailbone.
When that air comes out your tailbone,
The energy continues to flow downward,
Anchoring you into this moment,
Into safety and into yourself.
If you haven't closed your eyes yet,
I would invite you to do that,
To soften your eyes if that feels safe for you.
Sometimes giving our eyes a rest can help us focus in a little bit more on that internal vision and that internal wisdom that we are so hungry for.
So if it feels comfortable to close your eyes,
You can do that now and take another big,
Deep breath all the way into the top of your head and just let that flow out through your tailbone,
Anchoring you.
One more breath,
Big breath in and let it come all the way out.
Feel both of your feet on the floor and start to notice what it is that you can see.
If you have your eyes open,
You may be able to see things in your environment and if you have your eyes closed,
You may be able to see the inside of your eyelids or other visuals that happen inside your head.
Just take a moment,
A few breaths to connect to what it is that you can see.
And next notice what it is that you can hear and that may be the sound of my voice through your headphones.
It may be other things around you in the space.
You may be able to hear beyond the space that you are in,
Beyond the walls or the windows into the outdoors.
You may be outdoors and be able to hear the sounds of nature.
Notice what you hear and then take a full deep breath here all the way in and a nice slow exhale.
See if you can slow down your exhale all the way out and notice what it is that you are touching at the moment.
The floor,
The chair,
The earth,
Your bed.
It could be a variety of different surfaces.
It could be the clothes that are touching your body or something else that you can sense through touch.
What do you notice?
And take a full deep breath here and as you exhale,
Let your lower and upper teeth separate and your tongue fall down away from the roof of your mouth.
As you breathe in again,
Notice what it is that you can smell in the space where you are.
Anything that you can smell,
Just bring your attention to those sensations of smell and notice.
A full deep breath here.
If you're clenching your teeth or holding your jaw,
Just take this as an opportunity to soften your teeth and your tongue and your jaw.
Noticing what it is that you can taste.
You may have some flavors left inside your mouth or you may be able to notice the natural taste of the inside of your mouth and just notice as you come into this moment.
Take a few more easy big breaths here and see if you can even more just lengthen that inhale.
Long deep breath in and lengthen the exhale as you release what you no longer need.
As you release what is not serving you.
As you release any stories or ideas that are not truth for you anymore.
It all happens on your exhale.
And one more time,
Breathing all the way in together and letting that come all the way out of the body on your exhale.
Starting to wiggle fingers and toes.
If you have your eyes closed,
You can gently start to breathe them open to the light.
If you need another few moments to sit and be with yourself or if you need to listen to this entire process again,
Please know that both of those things are available to you now.
And I'll be signing off and sending you safety,
Peace and calm for your body and for your life.
