Let's begin by finding a comfortable position.
Making sure our bodies feel supported and able to relax whether we're sitting or lying down.
And once you feel ready,
Gently close your eyes.
And we'll start by taking a few slow deep breaths.
Take the next breath as the deepest breath you've taken today.
Deep slow inhale and exhale.
And then the next breath,
The slowest and deepest.
Inhale and exhale you've taken yet again today.
First we're just going to bring curiosity within ourselves.
Bringing our minds eye inward towards ourself within our body.
We're just going to scan our whole body and just notice what comes up.
As we continue to breathe slowly and deeply.
Letting our body relax as we draw our attention inwards.
Let's begin by bringing our minds eye and looking at our head,
Noticing any physical sensations or feelings and emotions or thoughts.
Just notice whatever pops up.
No need to change anything or judge anything.
Just observe,
Just be curious about how much we can notice.
We may notice a feeling,
A colour,
A thought,
An idea.
It doesn't matter whether it feels good or bad,
Just notice,
Just observe.
And thank you for showing up.
Begin moving to our heart,
To our chest.
Bring our curiosity into the heart and chest area.
Again just noticing,
Just observing any feelings,
Emotions,
Physical sensations,
Colours,
Ideas,
Words,
Whatever we notice in our heart.
Taking a moment to notice everything that's there at this moment.
Again no judgement,
It doesn't matter if anything feels difficult.
That's okay.
Just notice,
Just observe.
Still breathing slowly and deeply as we observe in a thing in our heart.
And taking a moment to thank whatever is showing up right now.
And if what is showing up is difficult.
Then when you're ready we'll move down to just below our belly button,
Deep inside our body.
Just notice what's in this area.
How does it feel?
How does it look?
Breathing slowly and deeply.
Just being curious,
Just noticing what's there.
Taking time just to be.
Be with yourself.
Still breathing slowly and deeply.
As we observe,
Just notice.
Now with our awareness still around the pelvic area,
Between the belly button and the bottom of the pelvis,
Right in the middle,
Deep inside.
I'm going to breathe into this area.
Nice slow deep breaths.
Knowing that we can breathe directly into this area.
Deep into our body.
And as we continue to breathe slowly and deeply.
We feel this area filling up with warmth,
With energy,
And with comfort.
Breathing slow and deep.
Breathing slowly and deeply.
Breathing slowly and deeply.
And when this area feels full,
We'll next bring our awareness to our heart.
Just noticing again what's there.
We're now going to do the same again.
Breathing slow and deep into our heart.
Breathing directly into this area,
Filling up with whatever it needs right now.
Breathing in comfort.
Breathing in energy.
Breathing in love to ourself.
Thanking our heart for always being there for us.
Thanking our heart for how much it loves us.
Breathing slow,
Breathing deep into our heart.
Breathing in whatever you need.
Any color,
Any feeling,
Any thought,
Any words.
Breathing in whatever you feel you need most in your heart right now,
Until it feels full and content.
Breathing in,
Breathing out.
When your heart feels complete for now,
Moving to our head and we're going to bring our focus into the third eye area,
Just between our eyebrows.
Breathing in slow and deep into this area.
Breathing in any sensation you feel this area needs right now.
Any color or word or comforting thoughts this area needs right now.
Breathing in slow and deep,
Filling up completely in your third eye.
Breathing in all you need until this area feels content and supported and full.
Breathing in and out.
Breathing in and out.
When you feel ready,
When you feel complete,
Take a few final deep breaths in and out.
Notice any changes in how you feel.
On the next few deep breaths,
When you feel ready,
Slowly open your eyes.
And if it feels right for you,
Take a moment to journal and write about what you've experienced today.
