Melt Into Calm: Soft Acceptance Body Scan

This practice invites you to honour yourself exactly as you are, without needing to fix or perform. Moving slowly from head to toe, you’ll be guided to soften your face, release your shoulders, create space through the ribs and spine, and rest into the support beneath you.

Throughout the meditation, you’ll be reminded:
- “I accept myself as I am right now.”
- “It’s safe for me to rest.”
- “I don’t have to hold it all together.”*

The audio gently loops, so you can continue to relax, drift into sleep, or stay in a long, spacious rest. This practice is especially soothing for times of stress, grief, fatigue, or when you’re simply longing to be held in kindness.

Best for:
- Bedtime or deep rest
- Nervous system regulation
- Grief, overwhelm, or emotional fatigue
- Reconnecting with your body with tenderness and respect

You are welcome here exactly as you are.

Transcript

Melt into calm. Welcome. Lauren here. As I speak with you. I'm looking outside at my surrounds. There are rolling hills and the sky is blue. Different shades of blue. Bright blue too. A light, Dreamy blue, And the clouds a grey, White, And a mixture of grey and white. They look very fluffy. Beautiful. There are a lot of birds outside and there are some crows. You may hear the crows. Today we are going to do a really simple meditation. A body scan. Towards the end of this practice I'm going to loop the audio, In order to help you relax. In order to help you let go. Before we start, Find a comfortable position. Either seated or lying down. You may be doing this meditation in order to sleep. If so, Your bed is the ideal place in which to meditate. Perhaps you're doing this meditation in the middle of the day. If so, Perhaps choose a comfy chair. This is your choice. You decide what suits you. You don't have to arrive at this meditation. You don't have to fix anything. You don't have to be a certain way. Be as you are now. Take from this practice what suits you. And leave what does not suit you. After all, This is about you and honouring the person you are right now. By yourself. Here you don't have to please anyone. Now and at all. No one at all. If it feels okay to do so, Soften your eyelids, Your eyes. And the area around it. Your eyes. Consider your body. Relax, Release your body. Be mindful that relaxation looks different in each moment. And each meditation we participate in. Follows prior moments. And those prior moments. Can be different. Perhaps they are full of joy. Perhaps full of frustration, Grief. And these prior moments. My affect how you are right now. That's okay. That is okay. How you are. How you feel right now is okay. Relax, Release your body in a way which suits you. There is no right way. You are welcome here. As you are as you are. Turn up Feel the weight of your body. The rhythm of your breath. Notice any sounds around you. With our attachment. Simply notice. Be the observer of sound. There may be some birds. There may be some day sounds, Some night sounds, Simply observe these sounds. Notice your breath as it is right now. It is okay. Perhaps your breath is short. Limited. Perhaps your breathing is long. Long breaths. Just notice. It's okay. Breathe. Notice the way your body is supported, Whether you are seated or lying down. Where is your body? Support it. Notice their support. Where is the support? Is it under your hips, Your elbows, Feet? Hade, Notice. Notice each sensation. And allow space for every sensation. And every emotion. Give yourself permission to notice. Any thoughts, Any feelings, Any emotions that arise. Notice. Relax the crown of your head, Your scalp, Your skull. Feel a sense of acceptance. Perhaps you'd like to say to yourself, I accept. Myself. For who I am right now. I accept all of me. As I am right now. Relax the scalp. The skin upon your scalp. Loosen. Loosen across the top of your head. The front of your head, Your temples, The sockets of each eye. Relax, Release. Relax, Release your head. Feel a sense of acceptance. Acceptance. Say to yourself silently, I accept. I accept. Feel that sense of acceptance, Softly, Kindly. A sense of coping acceptance. I feel acceptance for what is right now. I accept myself. As I am right now. With my imperfections. With an awakeness. I may feel, I may demonstrate. I accept. Breathe, Relax your head and consider. What it means to accept. Acceptance always walks in the room softly. Softly. There is no performative element with acceptance. Relax your forehead. Release the lines in your forehead. Soften. Temples ease, Brows release. Brow releases effort. Invite the small muscles around your brow. To rest. Take a rest. Relax. Rest. Consider the words I accept. What does it mean to accept? Acceptance is always soft. Always kind. And reverent. There is a sacred reverence. Accept. Relax your head. Relax. Relax. Relax your head. Brave? Breathe, Inhale, Exhale. Notice your breath. As you notice your breath, You may choose to breathe in through the nose and exhale through the mouth. If you choose to do so. This is your practice, So do what suits you. In through the nose and out through the mouth. If you can. Gently, Lovingly. Increase the length of the exhale. Gently. Breathe in, Breathe out. Lengthen the exhale. Lengthen the exhale, Relax your head. Relax your eyes, Nose, Mouth, Temples, Forehead. Breathe in. . . Breathe out, Feel acceptance. Noticing acceptance as you breathe out. Gently. Now say to yourself I forgive myself for trying so hard to see everything. It's safe for me to rest. I forgive myself for trying hard to see everything. It's safe for me to rest. What do those thoughts, Those sentiments mean to you? I forgave myself. I forgive myself for trying so hard to see everything. Absolutely. It's safe to rest. You are giving yourself permission. To rest. Permission to be. Less than perfect. Permission to be soft. Kind. And Breathe. Lengthen the exhale because you can. Because you can. Relaxed cheeks. Is. Cheekbones, Relax your mouth. Let go. Lips, Jaw. Resting, Let go. Math. Relax. Release. Relax, Release. Say to yourself kindly if you choose to do so. I don't have to hold it all together. I don't have to hold it all together. I don't have to hold it all together. I don't. I don't. Relax your face, Your head. Breathe. Lengthen. The exile. Feel a profound sense of softness. Soft acceptance, Soft forgiveness. You don't have to fix anything at all. Move, Move gently. Evolve. Heal. Recover. You don't have to fix. You can simply, Simply do it. Evolve. That is enough. And you. You are enough. Relax your throat. Your neck, The front of your throat, The back of your throat, The sides of the neck. Focus. Consider. Contemplate. Allow your neck. Your head to unwind. Relax, Release. Say to yourself if you choose to do so. My voice can rest. My words can wait. My voice can rest. My words can wait. My voice can rest, My words can wait. Collarbones, Shoulders across the collarbones. Relax, Release. Collarbones, Like small, Gentle bridges. Across a stream. Allow your shoulders to melt. Melt each shoulder. The front of each shoulder. The middle of each shoulder. The back. Of each shoulder. Melt. Consider your shoulders and breathe. Allow the pattern of breathing you have today. Tonight, In this moment. It's okay. It's okay. It's okay. Upper arms. Back of your upper arms, Front of your upper arms, Elbows. Consider kindness. Feel kindness. There is a profound softness in kindness. There is no harsh judgment. There are no strong. Opinions. There isn't any reaction. Perhaps a measured response. Perhaps consideration. Possibly reflection. Everything is soft. Everything. Everything is. Hoping. There is a profound sense of coping. Coping anyway. Allow yourself to be supported by the area beneath you. Whether it is a chair or a bed. Allow yourself to fall into this area. Relax. Feel the support, Breathe. Release your body, Say to yourself, I'm allowed to be carried by gravity. I disengage my body. Allow your body to disengage, To let go, To relax. To release. Allow. Release your wrists, Palms, Fingers. Let your wrists go. Palms, Hands, Fingers. Let go. Each finger from the base of your finger towards your fingertip. Five fingers on each hand. Release. First finger on each hand. Second, Third fourth Relax, Release your body. Be mindful of softness. Soft acceptance. Soft forgiveness. Soft disengagement. Soft, Detachment. Soft. Acceptance, Forgiveness. Empathy, Tolerance. Release arms, Head, Neck, Hands. Fingers. Breathe. Lengthen Lengthen the Exile. Feel a sense of tenderness in each hand. Tenderness. Upper back. Shoulders, Ribs, Relax. The area between your shoulder blades. Relax, Release. Relax your ribs and the area around each rib. Create space between fingers. Create space between ribs. Create space from the bottom of your ears to the top of your shoulders. Create space from the bottom of your rib cage to the top of your hip bones. Create space between each vertebra in your back. Creates space to heal Create. Sacred space. To heal. Being mindful. That healing. Is a process. And evolving. We continue. To heal, We continue to evolve rather than arrive. It's okay to move forward in little steps. Notice any sensations that may live in your body. Your body lets you know how you truly are. As you relax your body, Notice. With our attachment. With our opinions. Notice your body. Perhaps there is an ache. Perhaps there is gratitude. Perhaps there is emptiness. Maybe loneliness, Maybe. Perhaps there is compassion. Perhaps, What is there in your body? Notice. Gently notice. Within the noticing. There is the opportunity for learning. Notice. Learn. Relax your body. Relax your belly, Your navel, Your lower back. Belly soft. Relax your lower back. Navel, Lower belly, Pelvis, Lower back, Upper back. Merobar. Back of your shoulders. Relax. Release. Say to yourself, If you choose to do so, Silently, My body knows. My body knows. My body knows how to be here. My body knows how. My body knows how to be here. Relax, Release. Base of your spine. Allow your body to settle. Hip bones. Feel a sense of grounding, Anchoring, Feel supported. If you choose to do so, Say to yourself, I feel supported. My body feels supported. I feel supported. Relax your hips. The muscles around the hip. Relax your belly. Arms, Legs, Feet, Hands. Relax. Invite your body to soften. Nothing forced, No expectations. Simply a softening. Like little waves. Into shore. And. . . Out to ocean. Upper legs, Lower legs. Lower legs, Upper legs. Front of the legs, Back of the legs. The legs. Kneecaps. Elbows. Elbows, Kneecaps, Feel a sense of ease. Ace. Feel a sense of ease. What does ease mean to you? There is a softness, A gentleness. A true sense of coping. A soothing feel a sense of ease Relax your heels, The arches of your feet. The balls of your feet. Your toes. Five toes each foot. First toe. Second, Third toe, Fourth toe fifth toe. Relax. Release. Say it yourself. Silently. I am part of this living world. I am part of this living world. Relax, Release your body. Imagine your entire body in its entirety. As a complete body. As one. A sense of union. Relax. Release. Feel that sense of wholeness. Relax, Release. Arms, Legs, Feet and hands. Hands back. Lower back. Middle back, Upper back. Relax, Release. When your body relaxes. It remembers what needs to be remembered. It reflects upon what deserves what is worthy of reflection. There is acceptance in the bones. Forgiveness in each breath. Tolerance in every heartbeat. There is healing. In all the sacred spaces. Between toes, Fingers, Ribcage, Allow the softness. The soft awareness of acceptance, Tolerance. Empathy. Allow. Let every soft emotion be our doorway. Doorway to your self-awareness. Your self-realisation. Yourself. Allow each exhale. Each breath out. To be an un-clenching. A letting go, A detachment. Allow every cell. To be a little yes. A small yes or no. To being here. Exactly as you are right now. With your entire body. Feel a sense of being enough as you are. Not a sense of being enough for others but a sense of being enough for you. The judgment of others doesn't matter. You matter. Listen to your body. There are gentle answers held within. Within each part of your body. Listen. Relax and listen. Be curious. It is not necessarily the answers which are needed. It is the experience of being curious. ASK. Self-inquire. Self-realize, Self-inquire. Ask. Simply ask. Relax, Release your body, Your whole body. Head to toe. Now, Now, In this present moment. Right now. Deepen this practice. Deepen this practice organically. In a way which suits you. In a way which suits your journey right now. Feeling relaxed. Can look. Different in each moment and that's okay. Allow yourself to truly relax. Because you can. Relax head to toe. Hips to toes, Shoulders to fingertips, Base of your spine to the top of your shoulders. Next ribcage. Organs belly. Ask yourself gently. Can you deepen this relaxation slightly? Ever so slightly. Deepen the relaxation. Let go. Let go because you can. The journey of life. A pathway. Is lined with soft awareness. The awareness of coping. The awareness of detachment. The awareness of forgiveness. The awareness of humility, Humility. The awareness of tolerance. The awareness of joy. The true awareness which comes with listening. Listening. Relax, Relax. Release your body. You are going to be okay. You will be okay. You will cope. You will find your way. You will. Say to yourself, Softly, I will, I am. I will, I am, And breathe I will. I will. I am I am. I will. I am. Hi. Breathe, Relax your head and consider. What it means to accept. Acceptance always walks in the room softly. Softly. There is no performative element with acceptance. Relax your forehead. Release the lines in your forehead. Soften. Temples ease, Brows release. Brow releases effort. Invite the small muscles around your brow. To rest. Take a rest. Relax. Rest. Consider the words I accept. What does it mean to accept? Acceptance is always soft. Always kind. And reverent. There is a sacred reverence. Accept. Relax your head. Relax. Relax. Relax your head. Brave? Breathe, Inhale, Exhale. Notice your breath. As you notice your breath. You may choose to breathe in through the nose and exhale through the mouth. If you choose to do so. This is your practice, So do what suits you. In through the nose and out through the mouth. If you can, Gently, Lovingly. Increase the length of the exhale. Gently. Breathe in. Breathe out. Lengthen the exhale. Lengthen the exhale, Relax your head. Relax your eyes, Nose, Mouth, Temples, Forehead. Breathe in. . . Breathe out, Feel acceptance. Noticing acceptance as you breathe out. Gently. Now say to yourself I forgive myself for trying so hard to see everything. It's safe for me to rest. I forgive myself for trying hard to see everything. It's safe for me to rest. What do those thoughts, Those sentiments mean to you? I forgive myself. I forgive myself for trying so hard to see everything. Absolutely. It's safe to rest. You are giving yourself permission. To rest. Permission to be. Less than perfect. Permission to be soft. Kind. And Lengthen the exhale because you can. Because you can. Relaxed cheeks. Ears, Cheekbones, Relax your mouth. Let's go. Lips, Jaw Resting, Let go. Mouth, Relax, Release. Relax, Release. Say to yourself kindly if you choose to do so. I don't have to hold it all together. I don't have to hold it all together. I don't have to hold it all together. I don't. I don't. Relax your face, Your head. Breathe. Lengthen. The exile. Feel a profound sense of softness. Soft acceptance, Soft forgiveness. You don't have to fix anything at all. Move, Move gently. Evolve. Heal. Recover. You don't have to fix, You can simply, Simply evolve. That is enough. And you. You are enough. Relax your throat. Your neck, The front of your throat, The back of your throat, The sides of the neck. Focus. Consider. Contemplate. Allow your neck. Your head to unwind. Relax, Release. Say to yourself if you choose to do so. My voice can rest. My words can wait. My voice can rest. My words can wait. My voice can rest, My words can wait. Collarbones, Shoulders across the collarbones. Relax, Release. Collarbones, Like small, Gentle bridges. Across a stream. Allow your shoulders to melt. Melt each shoulder. The front of each shoulder. The middle of each shoulder. The bat. Of each shoulder. Melt. Consider your shoulders and breathe. Allow the pattern of breathing you have today. Tonight, In this moment, It's okay. It's okay. It's okay. Upper arms. Back of your upper arms. Front of your upper arms. Elbows. Consider kindness. Feel kindness. There is a profound softness. In kindness. There is no harsh judgement. There are no strong. Opinions. There isn't any reaction. Perhaps a measured response. Perhaps consideration. Possibly reflection. Everything is soft. Everything. Everything is possible. Hoping. There is a profound sense of coping. Coping anyway. Allow yourself to be supported by the area beneath you. Whether it is a chair or a bed. Allow yourself to fall into this area. Relax. Feel the support, Breathe. Release your body, Say to yourself, I am allowed to be carried by gravity. I disengage my body. Allow your body to disengage, To let go, To relax. To release. Allow. Release your wrists, Palms, Fingers. Let your wrists go. Palms, Hands, Fingers. Let go. Each finger from the base of your finger towards your fingertip. Five fingers. On each hand. Release first finger on each hand. Second Third. Fourth. Relax, Release your body. Be mindful of softness. Soft acceptance, Soft forgiveness, Soft disengagement. Soft, Detachment. Soft. Acceptance, Forgiveness. Empathy, Tolerance. Release arms, Head, Neck, Hands. Fingers. Breathe. Lengthen Lengthen the air. Exile. Feel a sense of tenderness in each hand. Tenderness. Upper back. Shoulders, Ribs, Relax. The area between your shoulder blades. Relax, Release. Relax your ribs and the area around each rib. Create space between fingers. Create space between ribs. Create space from the bottom of your ears to the top of your shoulders. Create space from the bottom of your rib cage to the top of your hip bones. Create space between each vertebra in your back. Create space to heal Create sacred space. To heal. Being mindful. That healing. Is a process. And evolving. We continue. To heal, We continue to evolve rather than arrive. It's okay to move forward in little steps. Notice any sensations that may live in your body. Your body lets you know how you truly are. As you relax your body, Notice. With our attachment. With our opinions. Notice your body. Perhaps there is an ache. Perhaps there is gratitude. Perhaps there is emptiness. Maybe loneliness, Maybe. Perhaps there is compassion. Perhaps, What is there in your body? Notice. Gently notice. Within the noticing. There is the opportunity for learning. Notice. Learn. Relax your body. Relax your belly, Your navel, Your lower back. Belly soft. Relax your lower back navel, Lower belly, Pelvis, Lower back, Upper back. Merobar. Back of your shoulders. Relax. Release. Say to yourself if you choose to do so, Silently. My body knows. My body knows. My body knows how to be here. My body knows how. My body knows how to be here. Relax, Release. Base of your spine. Allow your body to settle. Hip bones. Feel a sense of grounding, Anchoring, Feel supported. If you choose to do so, Say to yourself, I feel supported. My body feels supported. I feel supported. Relax your hips. The muscles around the hip. Relax your belly. Arms, Legs, Feet, Hands. Relax. Invite your body to soften. Nothing forced, No expectations. Simply a softening. Like little waves. Into shore. And to us. Upper legs, Lower legs. Lower legs, Upper legs. Front of the legs, Back of the legs. The legs. Kneecaps, Elbows. Elbows, Kneecaps, Feel a sense of ease. Ace. Feel a sense of ease. What does ease mean to you? There is a softness, A gentleness. A true sense of coping. A soothing Feel a sense of ease. Relax your heels, The arches of your feet. The balls of your feet. Your toes. Five toes each foot. First toe. Second, Third toe, Fourth toe fifth toe. Relax. Release. Say it yourself. Silently. I am part of this living world. I am part of this living world. Relax, Release your body. Imagine your entire body in its entirety. As a complete body. As one. A sense of union. Relax. Release. Feel that sense of wholeness. Relax, Release. Arms, Legs, Feet, Hands, Back. Lower back. Middle back, Upper back. Relax, Release. When your body relaxes. It remembers what needs to be remembered. It reflects upon what needs to be remembered. Deserves what is worthy of reflection. There is acceptance in the bones. Forgiveness in each breath. Tolerance in every way. Hardspace. There is healing. In all the sacred spaces. Between toes, Fingers, Ribcage. Allow the softness. The soft awareness of acceptance, Tolerance. Empathy. Allow. Let every soft emotion be a doorway. A doorway to your self-awareness. Your self-realisation. Yourself. Allow each exhale. Each breath out. To be an un-clenching. A letting go, A detachment. Allow every cell. To be a little yes. A small yes to being here. Exactly as you are right now. With your entire body. Feel a sense of being enough as you are. Not a sense of being enough for others but a sense of being enough for you. The judgment of others doesn't matter. You matter. Listen to your body. There are gentle answers held in your heart. Within each part of your body. Listen. Relax and listen. Be curious. It is not necessarily the answers which are needed. It is the experience of being curious. Ask. Self-inquire. Self-realize, Self-inquire. Ask. Simply ask. Relax, Release your body, Your whole body. Head to toe. Now, Now, In this present moment. Right now. Deepen this practice. Deepen this practice organically. In a way which suits you. In a way which suits your journey right now. Feeling relaxed. Can look different in each moment and that's okay. Allow yourself to truly relax. Because you can't. Relax head to toe. Hips to toes, Shoulders to fingertips, Base of your spine to the top of your shoulders. Next ribcage. Organ's belly. Ask yourself gently. Can you deepen this relaxation slightly? Ever so slightly. Deepen the relaxation. Let go. Let go because you can. The journey of life. The pathway. Is lined. With soft awareness. The awareness of coping. The awareness of detachment. The awareness of forgiveness. The awareness of hu-mility, Humility. The awareness of tolerance. The awareness of joy. The true awareness which comes with listening. Listening. Relax. Relax. Release your body. You are going to be okay. You will be okay. You will cope. You will find your way. You will. Say to yourself, Softly, I will, I am. I will, I am and breathe. I will. I will. I am. I am. I will. I am. Hi. Can. Breathe, Relax your head and consider. What it means to accept. Acceptance always walks in the room softly. Softly. There is no performative element with acceptance. Relax your forehead. Release the lines in your forehead. Soften. Temples ease, Brows release. Brow releases effort. Invite the small muscles around your brow to rest. Take a rest. Relax, Rest. Consider the words I accept. What does it mean to accept? Acceptance is always soft. Always kind. And reverent. There is a sacred reverence. Accept. Relax your head. Relax. Relax. Relax your head. Brave? Breathe, Inhale, Exhale. Notice your breath. As you notice your breath. You may choose to breathe in through the nose and exhale through the mouth. If you choose to do so. This is your practice, So do what suits you. In through the nose and out through the mouth. If you can. Gently, Lovingly. Increase the length of the exhale. Gently. Breathe in. Breathe out. Lengthen the exhale. Lengthen the exhale, Relax your head. Relax your eyes, Nose, Mouth, Temples, Forehead. Breathe in. . . Breathe out, Feel acceptance. Noticing acceptance as you breathe out. Gently. Now say to yourself I forgive myself for trying so hard to see everything. It's safe for me to rest. I forgive myself for trying hard to see everything. It's safe for me to rest. What do those thoughts, Those sentiments mean to you? I forgive myself. I forgive myself for trying so hard to see everything. Absolutely. It's safe to rest. You are giving yourself permission. To rest. Permission to be. Less than perfect. Permission to be soft. Kind. And Breathe. Lengthen the exhale because you can. Because you can. Relaxed cheeks. Ears, Cheekbones, Relax your mouth. Let go. Lips. Jaw. Resting, Let go. Math. Relax. Release. Relax, Release. Say to yourself kindly if you choose to do so. I don't have to hold it all together. I don't have to hold it all together. I don't have to hold it all together. I don't. I don't. Relax your face, Your head. Breathe. Lengthen. The exile. Feel a profound sense of softness. Soft acceptance, Soft forgiveness. You don't have to fix anything at all. Move, Move gently. Evolve. Heal. Recover. You don't have to fix. You can simply, Simply do it. Evolve. That is enough. And you. You are enough. Relax your throat. Your neck, The front of your throat, The back of your throat, The sides of the neck. Focus. Consider. Contemplate. Allow your neck. Your head to unwind. Relax, Release. Say to yourself if you choose to do so. My voice can rest. My words can wait. My voice can rest. My words can wait. My voice can rest, My words can wait. Collarbones, Shoulders, Across the collarbones. Relax, Release. Collarbones, Like small, Gentle bridges. Across a stream. Allow your shoulders to melt. Melt each shoulder. The front of each shoulder. The middle of each shoulder. The bat. Of each shoulder. Melt. Consider your shoulders and breathe. Allow the pattern of breathing you have today. Tonight, In this moment. It's okay It's okay. It's okay. Upper arms. Back of your upper arms front of your upper arms. Elbows. Consider kindness. Feel kindness. There is a profound softness in kindness. There is no harsh judgement. There are no strong. Opinions. There isn't any reaction. Perhaps a measured response. Perhaps consideration. Possibly reflection. Everything is soft. Everything. Everything is possible. Hoping. There is a profound sense of coping. Coping anyway. Allow yourself to be supported by the area beneath you. Whether it is a chair or a bed. Allow yourself to fall into this area. Relax. Feel the support, Breathe. Release your body, Say to yourself, I am allowed to be carried by gravity. I disengage my body. Allow your body to disengage, To let go, To relax. Release. Allow. Release your wrists, Palms, Fingers. Let your wrists go. Palms, Hands, Fingers. Let go. Each finger from the base of your finger towards your fingertip. 5 fingers. On each hand. Release first finger on each hand. Second Third. Fourth. Relax, Release your body. Be mindful of softness. Soft acceptance, Soft forgiveness, Soft disengagement. Soft, Detachment. Soft. Acceptance, Forgiveness. Empathy, Tolerance. Release arms, Head, Neck, Hands. Fingers. Breathe. Lengthen Lengthen the ears. Exile. Feel a sense of tenderness in each hand. Tenderness. Upper back. Shoulders, Ribs, Relax. The area between your shoulder blades. Relax, Release. Relax your ribs and the area around each rib. Create space between fingers. Create space between ribs. Create space from the bottom of your ears to the top of your shoulders. Create space from the bottom of your rib cage to the top of your hip bones. Create space between each vertebra in your back. Create space to heal Create. Sacred space. To heal. Being mindful. That healing. Is a process. And evolving. We continue. To heal, We continue to evolve rather than arrive. It's okay to move forward in little steps. Notice any sensations that may live in your body. Your body lets you know how you truly are. As you relax your body, Notice. With our attachment. With our opinions. Notice your body. Perhaps there is an ache. Perhaps there is gratitude. Perhaps there is emptiness. Maybe loneliness, Maybe. Perhaps there is compassion. Perhaps, What is there in your body? Notice. Gently notice. Within the noticing. There is the opportunity for learning. Notice. Learn. Relax your body. Relax your belly, Your navel, Your lower back. Belly is soft. Relax your lower back. Navel. Lower belly, Pelvis, Lower back, Upper back. Merobar. Back of your shoulders. Relax. Release. Say to yourself if you choose to do so, Silently. My body knows. My body knows. My body knows how to be here. My body knows how. My body knows how to be here. Relax, Release. Base of your spine. Allow your body to settle. Hip bones. Feel a sense of grounding, Anchoring, Feel supported. If you choose to do so, Say to yourself, I feel supported. My body feels supported. I feel supported. Relax your hips. The muscles around the hip. Relax your belly. Arms, Legs, Feet, Hands. Relax. Invite your body to soften. Nothing forced, No expectations. Simply a softening. Like little waves. Into shore. And? Out to ocean. Upper legs, Lower legs. Lower legs, Upper legs. Front of the legs, Back of the legs. The legs. Kneecaps. Elbows. Elbows, Kneecaps, Feel a sense of ease. Ace. Feel a sense of ease. What does ease mean to you? There is a softness, A gentleness. A true sense of coping. A soothing Feel a sense of ease. Relax your heels, The arches of your feet. The balls of your feet. Your toes. Five toes each foot. First toe. Second, Third toe, Fourth toe. Fifth toe. Relax. Release. Say it yourself. Silently. I am part of this living world. I am part of this living world. Relax, Release your body. Imagine your entire body in its entirety. As a complete body. As one. A sense of union. Relax. Release. Feel that sense of wholeness. Relax, Release. Arms, Legs, Feet, Hands, Back. Lower back. Middle back, Upper back. Relax, Release. When your body relaxes. It remembers what needs to be remembered. It reflects upon what deserves what is worthy of reflection. There is acceptance in the bones. Forgiveness in each breath. Tolerance in every heartbeat. There is healing. In all the sacred spaces. Between toes, Fingers, Ribcage. Allow the softness. The soft awareness of acceptance, Tolerance. Empathy. Allow. Let every soft emotion be our doorway. A doorway to your self-awareness. Your self-realisation. Yourself. Allow each exhale. Each breath out. To be an un-clenching. A letting go, A detachment. Allow every cell. To be a little yes. A small yes to being here. Exactly as you are right now. With your entire body. Feel a sense of being enough as you are. Not a sense of being enough for others but a sense of being enough for you. The judgment of others doesn't matter. You matter. Listen to your body. There are gentle answers held in your heart. Within each part of your body. Listen. Relax and listen. Be curious. It is not necessarily the answers which are needed. It is the experience of being curious. Ask. Self-inquire. Self-realize, Self-inquire. Ask. Simply ask. Relax, Release your body, Your whole body. Head to toe. Now, Now, In this present moment. Right now. Deepen this practice. Deepen this practice organically. In a way which suits you. In a way which suits your journey right now. Feeling relaxed. Can look different in each moment and that's okay. Allow yourself to truly relax. Because you can. Relax head to toe. Hips to toes, Shoulders to fingertips, Base of your spine to the top of your shoulders. Next ribcage. Organ's belly. Ask yourself gently. Can you deepen this relaxation slightly? Ever so slightly. Deepen the relaxation. Let go. Let go because you can. The journey of life. A pathway. Is lined. With soft awareness. The awareness of coping. The awareness of detachment. The awareness of forgiveness. The awareness of hu-mility, Humility. The awareness of tolerance. The awareness of joy. The true awareness which comes with listening. Listening. Relax, Relax. Release your body. You are going to be okay. You will be okay. You will cope. You will find your way. You will. Say to yourself, Softly, I will, I am. I will, I am and breathe. I will. I will. I am I am. I can't. I will. I am. Hi. Can. I will. I will. I am I am. I can't. I will. I am. Hi. Breathe. I will. I will. I am. I am. I can. I will. I am. Hi. I will. I will. I am Bye. I can't. I will. I am. Hi. I will. I will. I am I am. I can't. I will. I am. Hi.