Welcome,
Friends.
Let's begin in a comfortable seated position.
Hands resting in your lap or however feels comfortable for you.
Slight tuck of the chin,
Long spine.
Close your eyes or take a soft gaze down.
Take a moment to pause and allow yourself to arrive fully in this moment.
Feel the support beneath you.
Feel your body gently soften into it,
Knowing there is nothing you need to do right now that can't wait.
Just allow yourself to tune into the feeling of gravity.
Let gravity work its magic like Mother Nature's soft embrace wrapping around you.
Notice where your hands are resting.
Allow your face to soften.
Relax your forehead and third eye,
The space between the eyebrows.
Unclench your jaw.
Drop your tongue from the roof of your mouth.
Let your shoulders release back and down.
Soften the belly.
Feel the weight of your limbs.
Let your seat be rooted to the earth beneath you.
Next we will do several rounds of box breathing to help us focus on the gift of this present moment.
This will consist of inhaling for a count of four,
Holding for four,
Exhaling for four,
And holding for four.
Let us begin now by exhaling fully.
Now inhale one,
Two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Continue this with your own breath for another three rounds.
Release now to the natural rhythm of your own breath moving in and out softly,
Quietly,
Steadily.
No need to control it.
Tune into the rhythm that's already there wherever you feel it strongest.
Let your awareness gently settle focusing inward.
I will sit quietly now and let you connect with your own breath for a moment.
Let's gently return our focus to the body now,
Noticing how it feels as compared to when we began.
Is it softer and more relaxed?
Is the mind calmer and clearer?
Has your tension lessened?
Tune into the quiet around you or the sounds of life going by.
Notice any smells in the air,
Any sensations on your skin.
Just be in this moment whatever arises.
Be aware of any feelings that arise.
Just notice them and know that they do not define you.
They are just how we feel at this moment and not who we are.
Let's take one final breath together now.
Inhale deeply through your nose drawing in fresh energizing air and then exhaling fully sighing out any negative energy.
Let it all go and know that you are exactly where you're supposed to be.
Gently flutter the eyes open now.
Take in your surroundings.
Let your head roll gently from side to side.
Maybe stretch and smile.
Thank yourself for making time for your heart and mind today.
With peace and love.
Until next time.
Kimberly
