Welcome,
Friends.
Begin by finding a comfortable position,
Either sitting with a long spine,
An open chest,
Or laying down on a soft mat or bed.
Take a moment to settle in,
Feeling the points of pressure on your body,
The places,
The surfaces you are resting on are holding you.
See if you can soften into those places,
Letting your body be fully held.
If you notice any areas of obvious tension or holding,
See if you are able to begin to let go of the holding.
Becoming aware of the breath,
The natural flow,
The rising and lowering of the abdomen as you breathe.
Maybe placing a hand on your chest or belly.
Noticing the way the breath feels in your body,
The natural depth and speed.
Take a few moments to connect with your breath just as it is.
If your mind wanders,
Gently bring it back to your breath.
Shifting focus from your breath to your feet.
See if you can feel your feet without moving them.
Maybe the position of your feet,
The toes,
The heels.
Noticing what is there when you focus on your feet.
Now feeling your ankles,
Maybe the depth of the ankle joint,
The temperature of the skin.
Feeling your lower legs up to your knee.
If there is tightness,
Seeing if you can soften the legs.
Noticing the muscles,
The bones.
And imagine breathing into your lower legs.
Inhaling and exhaling with your body.
Becoming aware of your knees and thighs.
Maybe the contact of your legs on the chair or mat.
The feel of your clothes against your skin.
Your breath is natural.
Feeling your knees and thighs just as they are.
Bringing your attention to your pelvis and hips.
A place that many people hold tension.
See if you can breathe into your pelvis and your hips.
Breathing in and out.
Gently and purposefully relaxing into each exhale to the extent your body allows.
Beginning to focus on your back.
Maybe feeling the length of the spine.
Feeling what is here.
Maybe tingling,
Warmth.
See if you can picture your breath flowing up your spine as you inhale.
And down your spine as you exhale.
If you notice your mind is somewhere else,
Gently guide your focus to your back.
Breathing with your spine.
Begin noticing your abdomen and chest.
The spaces between your ribs.
How the ribs move with each breath.
Softening through your abdomen.
Letting the breath be natural.
And see if you can feel a heart beating.
Your heart sending life and love throughout your body.
Allowing your focus to flow down your arms.
From the shoulders.
Down to the elbows.
The wrists and the hands.
Allowing your arms to be heavy.
Focusing on the palms of the hands.
Seeing what you feel in the palms.
Maybe energy.
Heat.
Maybe your pulse.
Feeling what is there.
Bringing attention to the neck and throat.
Softening the back of your throat.
Allowing an openness.
If you notice the mind wandering,
Which is natural,
Bringing it back to your body and breath.
Moving your attention up the back of the head and scalp.
Seeing if you can feel your head cradled in a sense of relaxation and safety.
The weight of your head fully supported.
Focusing on the top of your head.
Feel the skin.
The temperature.
The muscles.
Maybe a softening of what is held here.
Moving down to your forehead.
Feeling your forehead.
The air on your skin.
This is a place that expresses our emotions and can hold tension.
See if you can let your forehead soften with your breath.
Imagining breathing a soft,
Healing light into your forehead.
Imagining the color.
The warmth or coolness.
Noticing the eyelids and the muscles around your eyes.
Allowing tension to release from your jaw.
Softening the lips.
The chin.
Feeling your face.
Allowing the muscles in your face to let go of tension.
Becoming aware of your entire body.
Here.
In this moment.
Resting.
Breathing.
Safe.
Imagine breathing in and out through the bottom of your feet and the palms of your hands.
Feeling the energy of your body and the universe combine.
Feeling the entire body in a state of safety and relaxation.
Feeling what is here.
Checking in with the muscles of the eyes,
The throat,
And jaw.
Allowing a gentle letting go.
When you are ready,
Take a full breath in through the nose and sigh it out your mouth.
Beginning to wiggle your fingers and toes.
Maybe taking a full body stretch.
Opening your eyes.
Just taking your time.
Thank you for making space to take care of your body.
Releasing tension and creating health.
Wishing you peace and ease.
Namaste.
