So in today's short practice,
We're going to take a few minutes to try to release a little bit of tension,
Really gently.
So get yourself into a position that is as comfortable as it can be for you.
You might find it helpful to lie down if you're able to,
Aligning your neck and your spine if you can.
You might find it helpful to put a bolster or a cushion underneath your knees to help to support your lower back.
Let's take a moment to start with just to be in stillness,
Starting to gently scan your body and just noticing what's showing up just now.
We're trying to be curious here,
We're not trying to change or fix,
Just noticing.
If you're safely able to do so,
You might find it helpful to close your eyes,
Allowing them to gently drift closed,
Or if you prefer to keep them open,
Finding something just ahead of you where you can gently rest your gaze,
Gently releasing a little bit of tension from your forehead,
From the rest of your face,
Relaxing your jaw,
Maybe moving it around a little is helpful,
Resting your tongue in the roof of your mouth if you can,
Adding to draw the breath a little deeper here,
Only as much as is comfortable,
And let's bring our attention to your belly,
Your lower ribs,
Noticing any tension you have there,
And allowing yourself to let go if you can,
Allowing your shoulders to drop,
Letting your hands rest maybe in your lap,
Or next to you,
Bringing a little awareness to your hips,
And allowing yourself just to let go a little bit,
Even if it's just a small amount,
Allowing your legs to relax,
Allowing your feet to soften,
Allowing your arms to gently let go,
And starting to scan your body again,
Do things feel a little bit looser,
A little bit softer,
Maybe bringing attention again to your face,
Relaxing a little more,
Your neck and your shoulders,
Your arms and your hands,
Your torso,
Down to your ribs,
Your belly,
Softening,
Relaxing,
Your hips,
Your lower back,
Down to your leg muscles,
Your thighs,
Your calves,
And down to your feet,
Allowing yourself to feel a little bit softer,
And feeling supported by the ground beneath you,
Feeling supported by the earth,
And feeling supported by your own breath,
So taking a couple more breaths,
Knowing that if you wish to,
You can stay here for as long as you need to,
Or whenever you're ready,
Gently start to bring a little movement,
Maybe fingers and toes,
Maybe your shoulders,
Your neck,
Your hips,
And taking as long as you need to come back into your space,
And to go on with your day,
Feeling a little lighter,
A little softer,
And a little bit more relaxed.
Thank you so much for being with me today,
Take care,
And see you soon.
