Trust that what you have encountered today will settle within your mind and heart and that what you need will be carried forward and what you don’t need will fall away. Know that you have the skills and freedom to live and love courageously, as your authentic self.
Remember that you are, and have always been, enough.
Bring your awareness to your breath. Just notice it as it is, without changing it.
Set aside expectations or judgments about yourself, this practice, the weekend, or what awaits beyond today. Notice thoughts as they cross your mind. Maybe there are some small ones or perhaps some big distracting ones.
Acknowledge their presence and come back to the sound of your breath.
These thoughts are clouds in a blue sky, quietly making their way out of your vision.
Guided breathing (pranayama) – longer inhale, longer exhale. Counted breaths starting at 4 counts.
Expanding with your in-breath and filling completely, allow your ribcage to reach out in all directions. Now slowly with your out-breath draw into your center as you press the air from your lungs. To a count of 4 inhale deeply, and exhale slowly to four counts. Now lengthen your exhale to 6 counts.
Release your breath, come back to a natural, soft cycle.
As you settle in, find comfort in knowing that there is nowhere to go but here, nothing to do but this.
Guided Muscle Relaxation
Focus on the large muscles of your legs. Tighten all the muscles of your legs. Hug muscle to bone from your feet to your thighs.
Exhale, let go. Feel the muscles in your legs going limp, loose, and relaxed. Notice how relaxed the muscles feel. Enjoy the pleasant feeling of softness in your legs.
Now focus on the muscles in your arms. Tighten your shoulders, upper arms, lower arms, and hands. Squeeze your hands into tight fists. Tense the muscles in your arms and hands as tightly as you can. Feel the strength in these muscles.
Hold it for a few moments more and, with an exhale release.
Let the muscles of your shoulders, arms, and hands melt. Feel the relaxation as your shoulders lower into a comfortable position and your hands relax.
Focus again on your breathing. Slow, rhythmic, breaths.
Tighten the muscles of your back now. Feel your back flexing, pulling your shoulders behind you and tensing the muscles along your spine. Arch your back slightly as you engage these muscles. And exhale, let all the intensity go. Feel your back comfortably settling into a good and healthy posture.
Turn your attention now to the muscles of your chest and stomach. Engage these muscles. Feel the strength of your core. Exhale, relax the muscles of your trunk.
Finally, tighten the muscles of your face. Scrunch your eyes shut tightly, wrinkle your nose, and tighten your cheeks and jaw. Soften your face.
Feel the air on your skin and your skin soften.
With each breath you are going to go deeper into your relaxed state.
Now that you are in a place of settled calmness expand your awareness to your heart center. See your heart as a pulsing, beautiful light, expanding from inside your chest. Notice that as you acknowledge this light it grows more brilliant, becoming luminous, welcoming energy.
With each in breath you see your light expand further, and with each out breath your light draws back in. Feel this rhythmic pattern with each breath cycle.
Now allow your ball of pure white light to move from your chest and hover gently in front of you.
The energy grows with each breath until it stretches from your head to toes.
See that in this light is a place of protection, acceptance, and love. Feel the warmth radiating out and calling you in.
Step toward this warmth and move into it slowly.
Envelop yourself, a little at a time, as if stepping into a hot bath.
Feel the vibrancy surround and hold you.
Feel comfort and safety embrace you.
Now, with each inhale draw the light into your body, through your skin, and into your heart and mind.
With each exhale feel your light settle into your bones and radiate back out from your core.
Continue this until all of the brightness is embodied inside you and you become the source of your own protective light.
Shine brightly, without reservation.
Draw your awareness again to your heart center.
Hold the light of your awareness, the light you have created and drawn into to your core. Know that it is always here for you.
Let the following thoughts fill your heart:
I am free. I am peace. I am love.
I am that which I have been searching for.
I am the embodiment of perfect wholeness.
I am grace.
Rest in this space.
Take a deep breath in. Lift your chest and draw breath all the way to your lower belly. Let it go. Bring small movements back into your fingers and toes. Waking up your body gently. Feel the air touch your skin.
Allow your mind to become fully awake and alert, while still feeling relaxed.
When you are ready, open your eyes . . . fully awake, energized and calm.
“When you get to the end of all the light you know and it's time to step into the darkness of the unknown, faith is knowing that one of two things shall happen: either you will be given something solid to stand on, or you will be taught how to fly.” ― Edward Teller