Sit back,
Relax,
And gently close your eyes.
Take a deep breath in through the nose,
And out through the mouth.
Relax your shoulders,
And sink into your seat.
As you take one more deep breath in through the nose,
And out through the mouth.
As your mind begins to wander,
Bounce around,
Just come back to your breath.
To the inhale and exhale.
Come back to your seat.
The weight of your body.
And just remember to come back to your breath.
Noticing all the thoughts and emotions and voices in your mind.
All the things you had to do,
Or would do,
Or should do,
Could have done.
All the judgments,
And those around,
And within yourself.
All the beliefs you told yourself,
The stories you've believed.
Just coming into the mind as it clouds and stirs.
Just above the crown,
And the forehead.
And all the emotions that it brings in the rest of the body.
In the jaw,
In the neck,
In the chest,
In the arms.
The gut,
The sexual organs,
The legs,
The feet.
And all those thoughts and beliefs and stories create these feelings,
These emotions.
And I feel a pain,
A sharpness,
A tension,
A heat.
Just feeling all that in the body,
Embracing the hurt,
The pain,
And that you're okay.
You have your breath,
You have this moment,
You have this space.
You have this vast space behind your eyes.
What do you feel?
What do you sense in the body?
What pain,
Discomfort,
Or negativity do you feel?
What joy and excitement,
Happiness and positivity do you feel?
And can you just observe without the attachment,
The judgment,
And the shame,
And you embrace it?
As you take a deep breath in through the nose,
And out through the mouth.
With every exhale,
Releasing and letting go.
Take another deep breath in through the nose as you hold it at the top.
Maybe gripping your hands and your arms,
Just tensing up in every area of the body as you hold your breath.
Until just about where it's uncomfortable,
And you hold it even more.
An exhale through the mouth,
Letting it all go.
Relaxing into your seat.
As you bring yourself back to your body.
Your breath.
And if you'd like,
You can take a deep breath in through the nose,
And holding it at the top,
Just taking a few more sips if you can.
And exhale through the mouth for as long as you can,
Elongating the breath,
Stretching yourself with every exhale,
Letting out every last drop of air you can.
With every exhale,
Bringing that energy you felt at the crown,
The forehead.
Bringing that back down the back of your head to the spine.
Your every last vertebrae that travels down to the small of your back.
Every exhale getting deeper and deeper.
Into the soul of your body.
And feeling into the body.
Out of the head and into the heart,
The gut,
The sexual organs,
The feet.
Wherever you feel the most.
With every exhale continuing to bring that crown energy down into the body,
Out of the head.
As much as you can.
If it helps to lay down,
You may do so.
Relaxing the feet.
Relaxing the hands.
The chest and the shoulders.
Your next inhale,
Breathe in as much air as you can,
Filling up the lungs and the chest.
As you tilt your head up,
Your chin towards the sky.
Breathing in every last ounce.
Taking a few more sips if you can.
Just to the point where it becomes uncomfortable.
And holding it even longer.
And exhale through the mouth,
Elongating the breath,
Letting out as much air as you can.
And as you begin to find rhythm in your breath at your pace,
Know that you are safe.
You are safe.
You have this moment.
You have this space.
You have this breath.
What does that feel like in the body?
What sensations do you feel?
And what do those feelings and sensations create?
What thoughts,
Beliefs can you observe?
And which do you choose to believe?
And if you ever find your mind wandering again,
Spiraling into unproductive thought,
Bring yourself back to your body,
To your breath.
To your gut,
Your heart,
To your soul.
And know that you are it.
You are the source.
And it's right there in your body.
And you have access to this at any time.
And as you bring your awareness back to your seat,
To your room,
To the four walls around.
Moving around the body if it feels nice.
Flexing the fingers.
Tensing the legs,
Wiggling the toes.
You can spread your arms and your legs.
And connecting one last time with your body,
With the source.
Imprinting its memory.
Saving it onto the hard drive.
And here you can take one deep breath in through the nose.
And out through the mouth.
One more time in through the nose.
You can slowly open your eyes.
You can slowly open your eyes.
.
.
.
.
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