Finding your way into a comfortable seat,
Whether that's sitting in a cross-legged position or a hero's pose or just sitting in a seat or on the couch,
Anywhere that you can feel your sit bones grounding down and your spine can be long,
And your body can feel your sit bones coming through your sit bones.
You can feel your sit bones coming through your sit bones and your spine can be long.
And once you arrive in this comfortable seat,
Place your hands on your knees or your thighs.
Close your eyes,
Turning your awareness within.
Take a deep inhale through your nose and exhale,
Sigh it out through your mouth.
Settling into the body into this moment,
Feeling your sit bones,
Your hips grounding down into the seat,
The top of your head reaching up towards the ceiling,
Towards the sky,
Your spine long in between these two points,
Relaxing your hips,
Relax your belly,
Relax your chest,
Relax your shoulders,
Relax your jaw,
Notice if you're holding any tension that you can let go of.
Taking a deep inhale through your nose,
Feeling your chest,
Your spine,
Your spine,
Your spine,
Your spine,
Your spine,
Your spine,
Your spine,
Your spine,
Your spine,
Your spine,
Your spine,
Take a deep inhale through your nose,
Feel your belly expand and exhale,
Sigh it out,
Let it go.
Placing your hands on your belly,
Just feeling your hands on your body for a moment,
Maybe your hands feel cold,
Maybe they feel warm,
Maybe neutral,
Whatever it is,
Just bringing your awareness to this feeling.
And then starting to deepen your awareness to your breath,
Take a deep inhale,
Feel your hands rise on your belly and exhale,
Feel your hands fall on your belly.
Inhale,
Feel your hands rise and exhale,
Feel them fall.
Using the feeling of your hands on your body to yoke your attention,
Your attention,
Your awareness with your breath,
The movements of your breath within your body.
And if your mind starts to wander,
Bring your awareness,
Bring your attention back to your body,
Bring your attention back to the feeling of your hands on your body.
And then continue to deepen your awareness to your breath,
To the movements of your breath within your body.
And releasing your hands back down to your thighs or your knees,
But keeping your awareness,
Your attention on the movement of the breath within the body.
Inhale,
Feel the expansion and exhale,
Feel the contraction.
And then moving into the subtleties of the breath even more by feeling the downward feeling of the inhale along your central channel within your body.
And exhale,
Feel the upward movements along your central channel.
Bringing your inhale all the way down into your root chakra,
And exhale,
Feel the movement of your breath in your heart chakra.
And exhale,
Bringing the breath all the way back up to the crown chakra,
Top of your head.
Holding your awareness on this movement of the breath andernail movements.
The second inhale.
Us n Connecting with the breath connect with something larger,
With divine source.
The oneness quality that we all share,
That of pure conscious awareness,
Our true eternal self.
Bringing the mantra of giving and receiving to the breath.
Inhale receiving from divine universal consciousness,
And exhale giving back your personal divine consciousness.
Inhale to receive from the universe.
Exhale to give back your personal.
Inhale to receive,
And exhale to give.
This ongoing cycle of inhale and exhale,
Of receiving and giving,
You cannot have one without the other.
For the last few moments,
Placing your hands on your hearts.
Again,
Bringing your awareness to the feeling of your hands on your body.
Maybe your hands feel warm,
Cool,
Or neutral.
Just bringing your awareness to the feeling of your hands on your body.
Maybe your hands feel warm,
Cool,
Or neutral.
Just bringing your awareness to this feeling.
Whatever you are feeling,
Sending your self love into your heart space.
Love and compassion for yourself.
And love and compassion for all other living beings.
Knowing that life is this ongoing cycle of receiving and giving love.
Inhale to receive love from the universe.
And exhale to give back your love to the world.
Inhale to receive pure unconditioned love.
And exhale to receive love from the universe.
Inhale to receive pure unconditional love from the universe,
Allowing that to cultivate within you.
So that you may give back unconditional love to the world.
And releasing your hands back down to your knees.
Take a deep inhale through your nose,
Feel your belly expand.
Exhale,
Let it go.
Feeling your sit bones grounding down into the seat the stabilization the earth provides from below.
The top of your head reaching up towards the skies for divine conscious awareness.
The oneness quality we all share.
And drawing your hands to touch at heart center honoring the meeting place of the above and below forces.
Take an inhale to honor these three connections.
Exhale.
Namaste.
Namaste.
Thank you,
Thank you,
Thank you.
