I'm going to invite you to lie down for this exercise so that your body makes contact with the ground.
They're just taking a moment to find a space.
And that you have space around your body,
You're not going to knock into anything.
And bringing all your attention into your body.
And to your breath.
And to noticing where your body makes contact with the floor.
So that you're turning your attention inwards and closing your eyes.
To help you to shut out all the stimulus from outside.
And allowing your breath to begin to slow down.
To deepen.
And that with your out-breath.
You're just letting go a little bit more into the support of the ground.
So that you can feel held by the ground beneath you.
In the weight of your body.
And the pearl of gravity.
Bringing all your awareness into your back body.
And as you do,
A softening in the face,
Jaw.
Softening in the chest.
Bunny.
Maze.
I'm beginning to just invite a little bit of movement.
Perhaps a gentle rocking from side to side of the head.
Small movements into the hands or the feet.
So that you're beginning to shift your weight.
Slowly mindfully.
And if your mind is very active,
And just gently bringing your attention back into your body and your breath.
And whatever movement you're making.
And sensing your physical structure.
Having an awareness of your bones,
Of your skull.
How your bones give structure to your body,
A framework.
I'm just moving.
With some awareness of this physical structure.
So that you're moving with a sense of gravity and weight.
And being with sensations.
And then I'm just going to invite you to make some contact with your body,
With your hands.
So perhaps placing your hands on your face and finding the degree of pressure.
But feels supportive in some way.
And just really allowing your body to receive your touch.
Your hands may also move around your head,
Your scalp.
Feeling the texture of your hair.
Receiving this contact through your hands.
And exploring how firm or light you want this contact.
Letting your hands also reach around the back of your neck where your brainstem is.
Finding position.
Contact that feels supportive.
And letting the hands come down to the shoulders.
And as you move your hands you may sense your bones through this contact.
Oh,
Baby.
Along your arms elbows rests.
Just allowing this to be your exploration of self-touch.
Sensing through to the torso,
Ribcage to your belly.
Onto your legs.
And you may also change the touch,
Perhaps brushing or tapping,
Patting.
Just letting this be your exploration.
Making contact and connecting to your body.
And also bringing some awareness to your centre,
Perhaps exploring moving.
Curling into the centre and then stretching and expanding and extending out from the centre.
Letting your breath support this movement,
Coming into centre.
And then unfurling,
Curling out.
And letting that extend into reaching,
Stretching through your extremities.
Into the space around your body.
And that may develop into this.
Exploration of body coming in and being small and contracting and then expanding out and taking up more space,
More room.
And you may let this develop into rolling and pressing into the floor,
So using the ground to really support your movement.
Push down to then reach up.
So that perhaps you're now shifting into sitting and exploring that transition from being on the floor to slowly making a transition into standing.
In this transition exploring this relationship between the ground and coming up into vertical and towards the sky,
Reaching up.
So these different directions through the body.
How do you make that transition?
And when you come into standing,
Feeling that connection through your feet to the ground.
And then allowing the body to move freely and as a whole.
I'm just noticing the difference.
What it feels like to be.
In this vertical position.
I'm just pausing for a moment.
And noticing.
How you're feeling in your body now.
When you started this exploration,
Whether there is a little bit more awareness of sensations of your breath,
Of your structure,
