When you're ready,
Feel free to close your eyes so you're turning a little bit more internal.
I would think through breathing in through your nose.
It's another one of those kind of parasympathetic responses,
Triggers.
And through these first three,
Five,
Ten breaths,
Just start finding a rhythm of your breathing.
Maybe it's three seconds in,
A little bit longer,
Six seconds out.
On those breaths in,
Really think about pushing into your belly,
Pushing your belly down,
That's your diaphragm,
Expanding your stomach.
Sometimes when I'm starting to move into a meditation,
I feel like I need to almost let some stuff go from the day,
From life.
These first ten breaths can be a really good way to do that.
You might be like physically shaking stuff off,
Or just with that exhale,
Letting it go.
It's all connected.
When you can let it go using that exhale and let it go in your mind,
Your body knows the difference.
Your body can come along for that permission,
To let it go,
To just be here,
Where else to be.
Nothing is as important as just right now,
Where you are in your body,
Connected to that breath,
Breath connected to your nervous system,
Building that alliance,
Building that muscle.
Keep that rhythm.
Now through the next ten breaths or so,
I want you to be mindful of what's going on in your brain,
In your mind.
Is it like chaos,
And there's thoughts and feelings and emotions kind of jabbing at you from all sides,
Or maybe one something in particular that is just continuing to incessantly jump back in or feel like draw you away.
And when you get those feelings and those thoughts,
Those stories,
I want you to picture something in your mind.
I want you to picture being in a forest and beautiful nature,
Coming up to a small little river,
Stream.
Every time you have one of those thoughts that kind of inserts itself in your mind,
I want you to take that thought,
Place it in the river,
And with an inhale and then a nice long exhale,
I want you to just watch that thought float away.
Just let it go.
And if you have to be at the river,
The stream,
All day,
That is perfectly okay.
That means you're exactly where you need to be.
So on our own,
We'll just take ten last breaths here.
Count them one on the inhale,
Two on the exhale.
On your own time,
Find that pocket of stillness,
Even if it's only a second.
Last big,
Deep,
Slow,
Long breath in through your belly,
And a nice long exhale.
Okay,
Coming back slowly now,
Just start to feel your body,
Move your hands,
Your toes,
Maybe whisper to yourself a last little intention,
Gratitude,
Appreciation.
Then when you're ready,
You guys can get back into the room.
Thanks,
Everyone.
