Welcome.
This is a gentle breath and body practice designed to help you release tension and let go.
You can do this lying down on your back with a cushion under the knees if that's more comfortable.
You can cover yourself with a blanket,
Or if you prefer to remain seated,
Feel free to do so.
Once you're settled,
Allow the eyes to close,
Or soften the gaze if you prefer.
Begin by simply noticing your breath.
No need to control it,
Just become aware of the feel of it as it moves in and out.
Now bring your awareness to your feet,
And as you breathe out,
Imagine your feet softening,
Relaxing.
Then move your attention to your ankles,
Softening and relaxing.
Then move to the calves,
To the knees,
To the thighs.
With each breath out,
Allow these areas to release,
To settle in to the support around you.
Then move your attention to your pelvis,
To the lower belly.
Allow your exhale to gently soften this space.
Maybe you feel the belly move,
Maybe not.
Either way,
Allow it to be soft.
Then move your attention up to the chest and the ribs.
Feel the breath come and go,
Gently,
Naturally.
Now the shoulders.
Feel them dropping away from your ears,
Melting in to the support beneath you.
Then bring your awareness to your neck,
Your jaw,
Your face.
As you exhale,
Allow yourself to soften,
To relax.
Now take a few quiet breaths,
Scanning your whole body.
Notice where you feel softer,
Where you feel supported,
Where you can let go,
Even just a little more.
Then bring your awareness back to your body,
And back to the room and the sounds around you.
Become aware of your body,
From the crown of the head to the tips of the toes.
Bringing a little movement to the body,
Maybe wiggling fingers,
Wriggling toes,
Or having a stretch if you prefer.
You can remain resting here if you wish,
Or gently roll on to one side of the body when you're ready to transition out and return to the rest of your day.
Thank you for practising with me.
