Starting in a position that feels comfortable,
Either sitting up or lying down.
Allowing your eyes to softly close.
And starting simply with a few deep breaths.
Inhaling deeply,
Feeling the lungs,
The belly expand.
And as you exhale,
Feel a sense of settling.
And once again,
Inhale deeply.
And exhale,
Feeling the sensations of letting go.
Notice any places in your body of tension or tightness.
Is there anywhere you could soften to allow the breath to move deeper down?
Noticing the belly,
Relaxing the pelvic floor.
And now bring awareness to the muscles of the face.
Can you soften the brow?
Notice the muscles around the eyes.
Can you feel the eyes relaxing,
Softening back?
Noticing the muscles around the mouth.
Perhaps inviting a small smile,
A sense of ease.
Allowing the jaw to relax.
Noticing the space between the teeth.
Allowing the tongue to relax down.
Softening the shoulders.
Feeling the shoulders falling down away from the neck.
Bringing your awareness down into the hands.
Allowing the hands to rest in a way that feels effortless.
Bring awareness to the hips and the legs.
Allowing them to be heavier.
Feeling this connection downwards into the earth.
This sensation of drawing down as if you can feel down into the earth that holds you and supports you.
Send your awareness down as if you can feel into the center of the earth.
And then from that connection downwards,
Perhaps feeling a gentle lift as the earth rises to meet you.
Feeling the energy of the earth rising up.
Feeling the feet,
The legs,
And the pelvis.
Once again,
Bring awareness to the pelvic floor.
Softening.
Bring awareness to the sacrum at the base of the spine.
Drawing awareness up.
The lower back.
Feeling the mid-back.
The upper back.
Through the neck.
Through the base of the skull.
And the crown of the head.
And then from the crown of the head,
Draw your awareness down the face.
Feeling the ease,
The relaxation,
And also the aliveness in the face.
Feel the throat.
Noticing any sensations.
Tingling or vibrating.
The space and the aliveness in the throat.
Feel the center of the chest.
The space of the heart.
Noticing the gentle rise and fall of the breath at the space of the heart.
Noticing any tingling,
Any subtle vibrations around the heart.
And as you listen and feel the heart,
Is there anything arising that wishes to be met?
Is there anything that is asking to be felt,
Acknowledged?
Noticing with tenderness,
With caring.
A willingness to feel.
A willingness to be with what is right here.
If you notice any emotions arise,
Can you welcome them?
If it feels difficult to be present with these emotions or sensations in the chest,
Once again feel the support beneath you.
Once again,
Send your awareness down.
Feeling the pelvis.
Feeling the legs,
The feet,
The parts of you that are touching the support beneath you.
Feel down into that support.
Feel that you are held.
You can keep your awareness in the feet,
The legs,
The sensation of grounding down.
You can feel your hands resting on your thighs or somewhere on your body.
Keeping your awareness in the sensations that are happening within you.
Where do you feel tingling?
Where do you feel flow?
What feels solid and stable?
Perhaps you bring your awareness back to the heart.
Remembering that you are held.
Remembering that you are supported.
Is there anything here that is asking for your attention?
Can you meet this with a loving awareness?
Whatever arises for you in each moment,
Can you welcome that?
Meeting the life that is right here.
Anytime it feels difficult to be with emotions,
Send your awareness down.
Feel your hips,
Your legs,
Your feet.
Feel down into the center of the earth.
Allow that power,
The energy of the earth to rise up and meet you and hold you.
Notice if you could soften your belly.
Soften your face.
Relax down into your pelvic floor.
It's possible to feel your entire body.
How every cell in your being tingles and vibrates.
Receiving the breath.
Feeling the life that is moving through you.
From the crown of the head down into your toes.
Feeling the ease of being here.
Resting effortlessly in this moment.
Allowing sensations and emotions to flow through without resistance.
Feeling the rise and the fall of the breath.
The expansion and the settling.
Softening even more into what is right here.
These last few minutes,
You may wish to bring your awareness back to the space of the heart.
Perhaps feeling into what matters most to you.
Your deepest intention.
Allowing that intention to spread from the heart.
Feeling your body.
Begin to feel the space around your body.
Sensing that this intention is held in loving awareness.
Supported by the earth.
Staying here as long as you like.
And whenever you're ready,
Softly blinking open the eyes.
