Hello and welcome.
I'm so glad that you are joining me today.
Let's connect with our bodies and relax our minds.
Find a comfortable position that is right for you.
Close your eyes or soften your gaze.
Let us take some deep breaths into the nose.
Out through the mouth.
Into the nose.
Out through the mouth.
Feel your body contacting the surface beneath you.
Now scan your body and get curious on what you notice as you gently place your attention to each part.
Some parts will have lots of sensation,
Some may be neutral.
Try not to judge what you find,
Just observe.
Begin with your toes.
Feel how your toes feel in your body.
Now move your attention to your feet.
Your ankles.
Your lower legs.
Your knees.
Your upper legs.
Your hips.
Your belly.
Your chest.
Your shoulders.
Your upper arms.
Your lower arms.
Your hands.
Your fingers.
Your neck.
Your jaw.
Your cheeks.
Your nose.
Your ears.
Your eyes.
Your forehead.
Now zoom out and focus on your entire body.
Feel your body as you breathe.
In through your nose.
Out through your mouth.
In through your nose.
Out through your mouth.
Feel your body on the surface beneath you.
Begin to gently bring back some movement into the body.
Wiggle your toes and fingers.
Roll your shoulders or any other movement that feels good in your body right now.
Let's take one more deep breath together.
In through the nose.
Out through the mouth.
When you feel ready,
Open your eyes.
Bring the relaxation you have cultivated into the rest of your day.
Thank you for meditating with me today.
Namaste.
