SAY
GOODBYE
TO
SAY
HELL0

Begin by taking a slow, deep breath.


Inhale and exhale through your nose.


Feel how
the air is
cool going in
and warm
coming out
of your nostrils.


Now take another.  


Breathe down
into the depths
of your body.


Like your belly.  


Or your knees.


Or your toes.


Can you breath as deeply as your toes?


Allow this breath to bring you into this
  present moment.  

Become aware
of any emotions you’re feeling:


joy


fear


anger


sadness

 
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 
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 body you 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.


And as always,
take good care
of your self.

︎︎