Take a few moments to arrive.
Take a comfortable seat.
You may prop yourself up against the wall,
Use a chair or simply sit cross-legged on the floor.
Regardless of how you sit,
Make sure that your spine is straight and take a few moments now to arrange yourself.
Find the most comfortable position that you can.
Gently closing the eyes and starting to focus.
If you're the kind of person that is quite intellectually minded,
Take attention to the center between your eyebrows,
Third eye chakra.
If you're an emotional type of person,
Bring your attention to your heart chakra.
We're going to take a few deep breaths here,
So inhale 1,
2,
3,
4,
Hold,
Retain the breath 1,
2,
3,
4 and exhale 1,
2,
3,
4.
Inhale 1,
2,
3,
4,
Hold 1,
2,
3,
4.
Exhale 1,
2,
3,
4.
Inhale 1,
2,
3,
4,
Hold 1,
2,
3,
4.
Exhale 1,
2,
3,
4.
Now allowing the breath to return to normal,
I now invite you to take the mudra.
This may be the thumb and the index finger touching and the three other fingers pointing away from you,
Gently,
Gently resting on the lap.
And now we're going to chant three times all,
So inhale,
Gently allowing the breath to return to normal.
Take a rest here.
Now I want you to start by bringing into the practice your intention for the day.
Take your time.
Once you've decided on your intention,
Forget about it for a while and drop the awareness back into the body.
I'm going to start now with the body scan,
Starting on the right hand side.
So as I mentioned your body part,
You can either tell that body part to relax or simply observe.
So we're going to start with the right hand side with the thumb,
The fingers 1,
2,
3,
And 4.
Top of the hand,
Palm of the hand,
The wrist,
The right forearm,
The right elbow,
Top of the arm,
And the right shoulder.
Moving now into the right hip crease,
Into the thigh,
The right knee,
Shin,
Calf,
The right ankle,
Top of the foot,
Bottom of the foot,
And the right toes,
1,
2,
3,
4,
And 5.
We're now moving to the left side of the body,
To the left thumb,
And then the fingers,
1,
2,
3,
4.
Top of the hand,
Palm of the hand,
Left wrist,
The forearm,
Left elbow,
The top of your arm,
And into the left shoulder.
Moving slowly down to the left hip crease,
The thigh,
The kneecap,
Calf and shin,
Left ankle,
Top of the foot,
Bottom of the foot,
And the toes,
1,
2,
3,
4,
5.
Now moving to the lower back,
The middle of your back,
And your upper back,
The back of the neck,
The back of your head,
And now to the top of your head,
To the crown chakra.
Take a breath here,
Inhale,
And exhale,
Release.
The forehead,
The right eyebrow,
And the left eyebrow,
Focus between the eyebrows,
Third eye chakra,
Inhale,
And exhale,
Release.
The right eye,
The left eye,
The right ear,
The left ear,
Your lips,
Your tongue,
Your teeth,
And your jaw,
And now down into the throat,
Throat chakra,
Inhale,
And exhale.
Moving now into the chest,
Anahata,
This is the heart chakra,
Inhale,
And exhale.
We're now moving to the point just above the belly button,
This is the solar plexus chakra,
Inhale,
And exhale.
Now below the belly button,
We have our sacral chakra,
Inhale,
And deeply exhale.
We're now moving down to the base of our spine,
To the final root chakra,
Inhale deeply,
And exhale,
Release.
Allow the breath to slowly go back to normal.
Notice any sensations within your body.
Take a moment here to return back to the intention that you set at the beginning of this session,
And now slowly bringing movement back into the fingertips,
Into the toes,
And now bring the hands into a prayer position in front of the chest,
Bow your head,
And gently opening the eyes.
Blessings for the day ahead.
