Begin by finding a position that feels supportive enough for your body right now.
You don't need perfect comfort.
You just need enough ease.
Allow your eyes to close or soften your gaze and notice that you're here.
Notice that your body is here.
And now take a moment to sense the contact between your body and the surface beneath you.
Where are you being held?
Where do you notice pressure,
Weight or support?
There's nothing you need to change.
We're simply noticing what's already present.
And before moving through the body,
Take a moment to orientate yourself.
You might notice sounds in the room or the temperature of the air on your skin.
Just let your nervous system register that in this moment you are safe enough.
Nothing is being asked of you.
And if at any point something feels too much,
You're free to shift attention,
Open your eyes or return to a place that feels neutral or steady.
So,
Let's begin by bringing awareness to your feet and notice any sensations that are here.
Maybe warmth or coolness,
Or heaviness,
Or perhaps very little sensation at all.
All of this is information.
There's no right way to feel.
See if you can sense the edges of your feet and when they meet socks or shoes.
Air or the floor.
And if it feels okay,
Allow a slow breath to move down towards the feet.
And notice what happens,
If anything,
On the exhale.
And now move awareness gently into the ankles and lower legs.
You might notice tightness or softness or subtle movements.
Let the legs know they don't need to hold you up right now.
And now bring your attention to the knees and that in-between joint.
Simply noticing any sensation or stiffness here.
And move into the thighs.
These large muscles that do a lot of work in daily life.
And notice any sense of effort or fatigue.
And you might quietly acknowledge,
You can rest now.
And bring your awareness into the hips and pelvis.
This area often carries a lot of information for us.
And rather than trying to relax it,
Just notice how it is.
Notice whether there's a natural impulse to soften or to hold on,
And both are okay.
And now let your awareness drift to your belly.
And notice how it responds to being noticed.
And some bodies soften here and some protect.
So just observe.
You might sense the movement of your breath,
Or maybe the subtle holding and tension.
And perhaps if it feels supportive,
Gently put your hand here and let the warmth of your hand soak in,
Or imagine the warmth.
And now notice the lower back and the mid-back in the upper,
And all the muscles along the spine.
And see if there's any sense of letting go,
Even by a small amount.
Imagine if you can a ripple of relaxation from top to bottom,
From bottom to top.
A gentle wave,
Allowing your spine to rest.
And now bring your awareness into the chest.
And notice how the ribs expand and contract as you breathe.
And rather than opening the chest,
Just simply allow it to move in the way it wants to.
Nothing here needs to be controlled.
Your body knows what to do.
And shift your awareness to the upper back.
And the shoulder blades.
This is often a place where we store our effort.
And notice whether your shoulders are lifted,
Or pulled back,
Or rounded forward.
And without forcing anything,
Just see what happens if you allow gravity to do a little more of the work.
Or if you're lying down,
Allow that surface to take a bit of the weight.
And now bring your awareness into your upper arms,
And down through the elbows,
And into the forearms.
And notice the temperature around your skin.
Notice the weight.
And feel into your hands,
Your palms and fingers.
See if there's a natural uncurling or softening of grip.
See if you can feel the sensation of energy in your palms.
Simply notice how they are for you.
And now bring your gentle attention to the neck.
And notice if it feels long,
Or compressed,
Or guarded.
You don't need to stretch or adjust it.
Just notice how it is.
And the jaw.
Notice if your teeth are touching or slightly apart.
And if it feels okay,
Just allow your tongue to rest on the floor of the mouth.
And now on the roof.
And notice the face,
The muscles around your eyes,
Across your brow.
See if these small muscles can soften any more.
And now allow your awareness to widen,
Sensing the body as a whole.
You might notice areas that feel more alive,
And others that feel quieter.
Let all sensations be included.
Notice the rhythm of your breathing.
The rhythm of your breath moving through this whole system.
The body breathing.
The body being breathed.
And rest here for a few moments.
There's nothing to do.
Nothing to change.
Nothing to fix.
And as we come towards the end of this practice,
Notice how your body feels compared to when you began.
There's no need to judge.
Just notice.
And you may carry this sense of awareness with you into rest or into sleep.
And when you're ready,
You can allow small movements to return or simply let yourself drift.
Your body knows how to settle.
You've simply been listening.
I thank you so much for sharing your space with me today.
I wish you a peaceful rest.
