Namaste.
Take a few seconds to make yourself comfortable.
Gently closing your eyes.
Bringing your awareness to your breath.
Just watching the rise and fall of your belly.
Notice where your breath resides.
Is it in your chest or belly?
Is it in your chest or belly?
I'd like to invite you to move from your sympathetic nervous system to your parasympathetic nervous system.
By taking three deep breaths into your nostrils and out from your mouth.
A comfortable breath in and a comfortable breath out each time.
If you'd like to make a sighing noise,
Please do.
So whenever you're ready,
On your next inhalation,
Take a deep breath in to the nostrils.
Then exhale out from your mouth,
Slow,
Deep and long.
Resuming your natural breath.
Observe the natural rhythm as the breath flows in and out through the nostrils now.
And this time,
Notice if there are any sensations present with each incoming and outgoing breath.
Now massage up.
Now,
I'd like to invite you to scan your physical body,
Noticing where you feel any contractions or tension.
And gently soften and relax that region of the body by using your breath.
So please bring your awareness up to your forehead and your eyebrows.
Moving down to your jaw.
Notice if you're clenching it and then just relax it.
Draw your awareness down to your shoulders,
Allowing them to just relax without pulling them down.
Relax your arms and your fingers.
And then finally relax your legs and your toes.
Unchained balance.
And now gently bring your attention to the space between your eyes.
The energy center for intuition.
The third eye.
The fourth eye.
Notice that even though your eyes are closed,
While you focus on the point between your closed eyes,
If you're able to see anything.
A point or nothing.
I'd like to invite you to now visualize a small colorful point between your eyes.
You can visualize the point as a spinning sphere.
If your mind wanders from time to time,
It's absolutely fine.
Then gently return your awareness back to your third eye.
Slowly moving your awareness down the length of your nose,
Towards your mouth and throat.
Until you reach the center of your chest.
Your heart center,
The Anahata chakra,
The energy center for love and compassion.
Hold your attention here as you breathe into the heart space.
And out from the heart space.
And out from the heart space.
Anytime the mind wanders,
Pulling your attention away from the peaceful flow of your breath,
Moving through your heart center.
Gently invite these thoughts down to the heart.
To observe them.
And then to release them.
Notice whether there are any sensations that rise to the heart center or any emotions.
Observe them and allow them to release on each exhalation.
All right.
Thank you.
Observe all that rises to the surface with each breath that you take,
And allow a sense of love to completely fill your entire body,
Replacing all the fear and the hurt with each breath of love that you take.
Namaste.
