As we move to the end of autumn,
Into the beginning of winter,
The world around us starts to slow down.
The days are short,
The air is cool and nature begins to draw inwards.
This is a natural moment for you to do the same,
To pause,
To return to yourself and to settle fully into your body.
Hi and welcome to Solace and Serenity,
I am Claire and I will guide you gently through your whole body to support a sense of stability and balance during this seasonal shift.
A moment just for you,
To arrive,
To soften,
To take a breath.
Find a comfortable place to lie down and make sure you stay warm,
Using blankets or a mat.
Once you are lying down,
Take a moment to adjust your position.
Gently move your body so you can settle in as comfortable as possible.
Let your body rest heavily on the ground and feel the support beneath you.
If you feel comfortable,
You can close your eyes or look for a spot to look at with a soft gaze.
Take a deep breath through your nose and slowly exhale through your nose or mouth.
Repeat this once more,
A steady inhale through the nose and a long slow exhale through nose or mouth.
Now bring your attention to your body.
As I name each spot,
Guide your awareness consciously to that area.
We start with your right hand.
Bring your focus to your right thumb,
Your index finger,
Your right middle finger,
Your ring finger,
And your pink.
Focus on your palm and the back of your right hand,
Your left hand,
Your wrist,
Forearm,
Your right elbow,
Upper arm,
Right shoulder,
And armpit.
And feel your entire right arm.
Then move your attention to your left hand,
Your left thumb,
Index finger,
Your left middle finger,
Ring finger,
And left pink.
Focus on your left palm and the back of your left hand,
Your wrist,
Left forearm,
Elbow,
Upper arm,
Your left shoulder,
And armpit.
And feel your entire left arm.
And bring awareness to both arms together.
Then shift your attention to your right foot,
Your right big toe,
Your second toe,
Your middle toe,
Your fourth toe,
And then your right little toe.
Then the sole of your right foot and the top of your foot,
Your heel,
Right ankle,
Lower leg,
Your right knee,
And upper leg.
And then notice your whole right leg.
Now move to your left foot,
Your left big toe,
Your second toe,
Your left middle toe,
Your fourth toe,
And your left little toe.
Then the sole of your left foot,
The top of your left foot,
The heel,
Ankle,
Your left lower leg,
Your knee,
And your upper leg.
And then notice your whole left leg.
And bring your attention to both legs.
Now bring your awareness to the back of your body,
Your buttocks,
Hips,
Your tailbone,
Your lower back,
And upper back,
Your shoulder blades,
And the space between it,
Your neck,
And the back of your head.
Now let your spine sink deeper into the support of the floor.
And move to the front of your body.
Focus on your lower belly,
To your navel,
To your rib cage,
And chest,
To the space between your chest,
To your heart,
Your throat,
And to your right jaw,
Your left jaw,
Your mouth,
Your left cheek,
And your right cheek,
Your nose,
Your right eye,
Left eye,
And then your third eye,
The point between your eyebrows,
And to your left temple,
Right temple,
Your forehead,
And then to the top of your head,
To your crown.
And now feel your whole body as one,
Connected,
Settled,
And relaxed,
Whole.
Imagine being held by the warmth of the sun above you,
And the gentle warmth rising from the earth beneath you,
Meeting around you,
Steady and supportive.
And feel the warmth spreading through your body,
From your skin to your muscles,
Your organ,
Your breath,
And your energy.
Stay here for a moment,
To simply be.
And when you're ready,
Begin to move your fingers and toes,
And gently stretch your body.
When it feels right,
Open your eyes,
Taking this sense of calm and stability with you,
Into the rest of your day.
Namaste.
