So finding your comfortable seated position,
Gently resting the eyes to close,
As we withdraw the senses and begin our journey inwards,
Remembering to take an explorative approach to this practice.
You cannot do it wrong.
And then in this moment of stillness,
Just seeing if an intention arises for you,
An intention for the next 10 days,
Something maybe you'd like to cultivate or something you'd like to connect to.
And we'll now begin our journey into the body,
Softening the soles of the feet,
Softening the ankles,
Relaxing the calves.
Be effortless as you relax the knees and soften your thighs.
Deeply relax.
Softening your hips and your pelvis.
And then gently softening the base of your spine and work your way up through each vertebrae,
Softening each vertebrae as you work your way up through your spine.
Allow your sit bones to root into the cushion or the floor.
Allow the spine to come long.
Energy through the crown of the head as you soften the shoulders away from the ears.
Soften your navel.
Soften the center of your chest.
Soften your throat.
Be effortless as you soften your neck.
Bring your awareness to your jaw.
Allow the jaw to soften.
Allow the upper and lower rows of the teeth to slightly part.
It just helps to gently release the jaw ever so,
Ever so softly.
Soften your cheeks.
Soften the eyes.
Bring your awareness to your eyebrow center.
Be effortless.
And then softening the forehead as you sit still and silent.
Begin to notice the life inside you.
This deep sense of aliveness that courses throughout your body,
That animates the physical body.
Just be aware of this life,
This aliveness inside you.
And we'll now move our awareness to the breath.
So just begin to notice the natural rhythm of your breath as it travels through your body.
Noticing your inhales and exhales.
You don't need to force or push the breath.
Just observe.
We will now transition into a period of silence.
During this silence,
Continue to observe your breath as it travels through your body.
Naturally,
The mind may become distracted and wander.
Just become aware of the mind wandering.
And without judgment of your feelings,
Thoughts,
Emotions,
Or sensations.
Effortlessly bring your awareness back to your breath.
Observing your inhales and exhales.
If your mind has wandered,
Without judgment of where it went to,
Come back to your breath.
And just observe the breath.
And then slowly begin to come back into your body.
So maybe just firstly feeling the body,
Just feeling the aliveness inside you.
And then any small movements that you'd like just to wake up the body.
Maybe shrugging the shoulders,
Maybe looking from left to right.
Maybe yawning,
Maybe whatever feels nice,
Stretching.
And then as you sit here,
Just gently begin,
Just resting the eyes to close.
And then just taking a moment of gratitude.
What are you grateful for this morning or today?
With that deep sense of gratitude,
Rub your hands together and create some heat,
Create some energy.
You can cup your hands over your eyes gently.
Opening the eyes to the darkness of the palms.
And then draw your hands away from the eyes to the light.
Namaste.
Thank you very much for joining this morning or this afternoon,
Wherever you are.
I'll stay on for about five minutes.
I'm just going to take this off record.
So if you have any questions,
Absolutely feel free.
