Sit comfortably and softly close your eyes.
Sit up nice and tall then turn the palms of your hands to face up on your legs letting your thumbs and index fingers lightly touch.
Allow a moment in reverence with a smile.
With this practice we welcome presence from within so that we can stay both strong and soft for everyone around us.
Start to bring awareness to your breathing.
Breathe in gently through your nose and out.
Keep your mouth softly closed and release your lower jaw.
Observe the way your breath freely glides in through your nose and out.
A few soft breaths here.
We will now practice alternate nostril breathing adding a brief retention.
First inhale through both nostrils.
Slowly exhale through both nostrils.
Repeat that.
Inhale.
Exhale.
Now lift your right hand up in front of your face with your palm facing you.
Fold your index and middle fingers down.
Place your thumb on the edge of your right nostril and your ring finger on the edge of your left nostril.
Block off your right nostril by gently pressing down on the skin of your nose on the right side.
Inhale through your left nostril.
Close and block both.
Press on the skin of your nose on the left side and exhale through your right nostril.
Inhale through your right.
Close and block both.
Open left.
Exhale left.
Inhale left.
Close and block both.
Open right.
Exhale right.
Inhale right.
Close and block both.
Exhale left.
Continue to breathe in this way for a few more rounds.
Gently release your hand down and turn both palms to face up on your legs returning to gentle natural ease full breath.
Several soft breaths here.
Now take a nice deep full breath in and hold the breath at the top for a brief pause.
And slowly exhale.
Repeat that.
Inhale seat to crown and gently hold it.
Exhale crown to seat.
One more like this on your own.
Notice a stillness that is more pronounced.
The pauses support us in receiving this presence.
If any tension is still remaining here let this next breath soothe you.
Whenever a thought comes through that feels burdensome or heavy we can now simply notice it.
Through witnessing we are no longer consumed by our thoughts.
We instead can simply allow all to be here without suppressing or denying anything.
This is how we create space between ourselves and our thoughts.
Through this space we allow them to gently pass through to welcome compassion and rather than resisting what's arising we are instead once again in the flow.
Now lift both hands up above your head with your palms facing down.
As you continue to breathe softly visualize the most beautiful waterfall of compassion flowing down into you.
This compassion frequencies color is pink.
It is the perfect shade of pink.
This compassion is soft,
Kind,
Sweet.
Allowing yourself to be cleansed,
Healed and at the same time strengthened through these compassion waters.
This compassion welcomes both a softening and an allowing.
A gentle restful presence.
Let this compassion permeate through every physical cell of you now.
Allow compassion to wash through your emotional framework as well.
This compassion allows for us to be kind to ourselves whenever we make a mistake.
For this is how we learn and grow.
Feel yourself bathing in this resonance knowing that you are so loved.
Fully submerging yourself within this energy of compassion.
Compassion now pouring throughout all of the dimensions of you.
Feel yourself now as this compassion where you remember that you have so much love to offer everyone around you.
Very gently release your hands down and now lift one hand up to face outwards and now send this compassion to someone in your life who could really benefit from its supportive resonance now.
As we give we receive.
We are filling our minds with beautiful and loving thoughts to remember that this love is what we are.
Smiling such important and well spent time this practices.
Welcoming beautiful moments up ahead.
Now bring both hands to gently rest on your heart and bow your head to your heart while repeating this mantra to yourself.
I am calm still and at ease with all.
I am calm still and at ease with all.
One more time in a whisper.
I am calm still and at ease with all.
Fold your hands in prayer in front of your heart and gently bow your head to your heart.
One more opportunity to sit perfectly still for just a few more moments smiling in reverence.
Sensing a deeper connection to ourselves.
To welcome grace to all the ways in which we allow our divine presence to lead into knowing that what we are always is love.
Very gently lift your chin.
I bow to you.
Thank you so much and namaste.
