SAY
GOODBYE
TO
SAY
HELL0

Begin by taking a slow, deep breath.

Inhale and exhale through your nose.

 Now take another.  

Breathe down
into the depths
of your body.


Allow this breath to bring you into this
  present moment.  

Become aware
of any emotions you’re feeling:
 
whatever
emotions are present for you, 

Notice where
you feel them
in your body.

Imagine these emotions
as waves-

rising and falling 

rising to your 
awareness
and then falling
away.


Notice any sensations your body feels in the waves-

warmth,
tingling,
tension,
tightness,
heaviness,
pain,
sharp,
dull,
numb,
or anything in between. 

 Try to meet your sensations  with interest and care. 


The way you
would touch
a warm wave.

Try not to  describe.


But feel instead.


In this moment.


Feel the sensations as you would a wave.

rising and falling.


As you inhale, let your breath expand into areas of your are curious about.

Whether you find ease or pain.

 Let it rise.

As you exhale, release and soften.

Let it fall.

Imagine
 the wave—

rising and falling.

over and over with each emotion you feel,


letting the anchor of your breath

reach deep into the depths of your  being.

Bring to mind a source of your suffering.

As you slowly inhale,

notice if you can find your heart warmed by a wave of care for the source.

As you exhale, release any pain
or sorrow you find.

Let it dissipate
with the movement of the waves.

Any suffering
you
carry, 

Let the waves
rising and falling,

rising and falling,

rising and falling,

warm you.


As you experience
all the emotions you want to say goodbye to. 


To say hello
be gentle with your sensations, curious about them and any
emotions connected.

As you navigate through your waves rising and falling, 
let your breath be your anchor.


Say goodbye
to say hello.