Welcome to this guided practice for centering and creating a conscious connection with yourself.
Let's begin by finding a comfortable seat.
Sit in a way that allows your body to feel relaxed and supported.
Feel your hips and legs grow heavy.
The belly softens.
The chest and the heart center soften.
Shoulders relax down.
The jaw and the muscles of the face relax with each breath in and out.
With the eyes closed,
Feel your breath.
And without needing to change your breath,
Notice is it shallow?
Is it deep?
Can you feel the temperature of the air as you breathe in and out?
Become aware of what's happening in the body now.
Without judging,
Notice what you're feeling in your body in this moment.
There's no need to adjust or resist whatever's here.
Can you be the witness of your body?
Notice the areas that feel far away are even numb.
Can you sense these places inside?
Let's take a deep,
Full breath in and exhale through the mouth.
Become aware of what's happening in the mind.
The thoughts are always coming and going,
Just like the clouds in the sky.
The clouds that pass over the infinite blue space.
Can you become aware of the thoughts without needing to hold on to one or follow it?
Can you become aware of a thought and then let it pass?
Aware of another thought and then let it pass?
And if the mind wanders,
That's okay.
Gently guide it back to this awareness of all of these thoughts coming and going.
Maybe thoughts that are very familiar,
Like their own repeat.
Maybe thoughts that don't make any sense at all.
There's nothing to judge here.
Simply be aware.
Let us take another deep,
Full breath in and then exhale through the mouth.
Become aware now of what emotions are present.
So often our emotions feel like a pool of muddy water.
There's so much happening we can't distinguish what we're feeling or we just feel numb.
So start to feel in this moment what emotions are present.
Just like thoughts,
Emotions are natural.
They're part of our human experience.
You could even say the driving creative force inside of us.
So without needing to push away or resist what you feel,
Can you become aware?
And if it feels difficult to sense an emotion,
Begin by finding a strong sensation in the body and then notice what emotional experience is connected to this sensation.
Maybe there's a heaviness in my belly and I realize that it feels like the weight of disappointment or a tightness in my chest.
It feels like grief without needing to tell the story about why you feel what you're feeling.
Can you sense the emotion inside?
Take a few breaths.
Feel what's happening.
Feel what's happening.
Let us take another full breath in.
Exhale through the mouth,
Letting go.
Another full breath,
Expand the belly and the chest.
Exhale,
Release even more.
We'll bring our awareness now to the breath,
Breathing in a specific rhythm.
We'll breathe in for around four counts,
Gently hold the breath,
And then we'll breathe out for approximately four counts and then hold the breath again.
So let us begin by exhaling all of the air first and then inhale for four,
Three,
Two,
One,
Gently pause,
Hold the breath,
Relax the shoulders.
Through the nose,
Exhale four,
Three,
Two,
One,
And pause again.
Inhale four,
Three,
Two,
One,
And pause again.
Inhale four,
Three,
Two,
One,
Hold the breath.
Exhale four,
Three,
Two,
One.
Continue in this way for some time.
If the mind wanders,
Come back to the counting of the breath.
The face and the jaw are relaxed.
The body softens a little more with each cycle of breath.
The body softens a little more with each cycle of breath.
And now bring your awareness deep inside.
Imagine you are diving into your own center where there is this innate knowingness,
This inner wisdom that lives inside of you.
Begin to see that this center of you is filled with light,
Radiating warmth,
Radiating life.
This part of you that knows exactly what you need in every moment.
Take a breath into this place inside.
This place where you're free to let go and be,
Knowing that everything is happening just as it needs to.
And now ask this part of you,
What do I need in this moment?
What do I need in this very moment?
And trust the wisdom that arises from this place.
And now from this need,
Let us create an affirmation using the words I am.
For anything we say after I am comes into manifestation,
Comes into creation,
Comes into being,
Comes into being.
And now from this moment,
Let us create an affirmation using the words I am.
And now from this moment,
Let us create an affirmation using the words I am.
For anything we say after I am comes into manifestation,
Comes into being.
And now from this moment,
Let us create an affirmation using the words I am.
For anything we say after I am comes into manifestation,
Comes into creation,
Comes into being.
And now silently repeat this affirmation three times inside.
Feel it like this warmth in your heart center.
Know that as you speak this affirmation,
You are speaking this well-being,
This gift,
This blessing into your life as if it is already happening right now in this moment.
Slowly begin to deepen the breath.
Gently move fingers and toes.
You can roll the shoulders,
Maybe roll the neck.
And then as you're ready,
Slowly open the eyes.
And with the eyes open,
Repeat your affirmation again three times,
This time silently or out loud.
Thank you so much for sharing this practice with me with great love.
