We'll start with that acknowledgment that I am here today noticing I'm carrying a lot.
So thanking yourself for just starting with that acknowledgment of what I need right now is to do this.
What I need right now is to do some grounding.
So just starting with that when of welcome I am here.
So as we step into that notice the body being welcomed by the furniture,
By the ground.
We can move the toes.
We can shift around on the heels.
Maybe even recline the spine a bit.
And just allowing ourselves to notice the body being held effortlessly.
Nothing to do.
Nowhere to be.
But I'm just simply slowing down to be right here.
Inviting in a gentle awareness of a breath flowing in,
Breath flowing out,
And the body gently melting down.
So again just noticing how that feels to effortlessly be in a posture that allows for us to start to unwind,
To gently relax the shoulders,
To just tune in to the breath.
Stepping into this space acknowledging that this is now the time for me.
Almost like seeing a bench on a path that's there waiting for us in a shaded area.
Just waiting for us to arrive.
So here we are.
We've made it.
This time you've carved out for yourself to just gently start to let the body relax.
Maybe we notice the subtle changes of our exhale broadening,
Extending down.
Maybe we notice the coolness or the warmth of the airflow channeling in and softening with each release.
Maybe there's a sense of comfort with each exhale and if a sigh or a yawn or a bigger release starts to surface,
Allow that.
Just know that you are here in a space that welcomes you as you are,
That invites the body to feel safe,
To unwind,
To be present right here.
Breathing in,
Releasing out.
So as we start with the feet,
We can gently allow them to grow heavy,
Rooting down,
Anchoring into a space that holds our frame.
Maybe we can feel the textures of softness,
Warm or cool,
That are specifically there to provide comfort to us,
Free from the outside harsh conditions,
Smooth or textured,
So that helps to ease and comfort all the areas that make contact with our body,
Allowing us to melt down and just be right here.
Moving into the legs,
Allowing them to grow heavy,
To root down and be held,
Supported,
Letting the frame and spine and hips to be nurtured,
That I can effortlessly just melt back.
Breathing in,
Breathing out.
And let's incorporate the breath into softening us just a little bit more.
You can imagine that the breath coming in,
This unlimited rejuvenating source that's shared with the outside life,
That blows through the trees,
Through the mountains,
Through the plants,
Comes in to nourish and soften us,
Just like a gentle breeze blowing through the leaves of a tree.
But this airflow welcomes us into the present,
Seeping in to nourish us.
You can imagine it going all the way down into those tight spaces,
Gently softening and moving the stagnant,
The stuck from the day,
From the week,
Back out into the atmosphere.
Almost like cool,
Clean,
Refreshing water flowing in through the river,
Washing away the stagnant and the stuck,
To let that circulation open up,
Leaving us feeling more lighter,
Clearer.
Breathing in,
Breathing out.
So we'll move into the trunk,
The back.
Again,
An area that is supported with the areas that make contact with the skin,
With our frame,
Allowing the shoulders to release,
To unclench from the day.
Almost as if enjoying the shade,
Laying back,
And just allowing ourselves to be a living,
Breathing being of the earth.
Nothing to do,
Nowhere to be,
But just to be here,
Opening up towards the big open sky.
Breathing in that fresh,
Cleansing air that fills us,
Circulating out,
And then releasing what we no longer need.
Dropping the shoulders,
Slowing down.
And if it would be helpful for you,
You can let the hands gently bring more support to ourselves.
We can place a hand in or around the chest,
The shoulder,
Our abdomen,
Or even in our lap.
Something that allows for us to notice that inner wave of airflow coming in,
Airflow releasing out.
That the hand placed there is just like seeing a soft animal with our belly,
With our chest,
Rising and falling.
And being able to feel that with our own sense of touch,
Making contact with that sweet connection.
That I am a living,
Breathing creature who's absorbing the nutrients,
Re-nourishing themselves with this airflow.
Noticing how it gently softens me from within.
Moving up into the throat,
The shoulders,
Gently acknowledging any tension that's being held here.
And just softening,
Allowing them to grow heavy.
Grounding down in this safe space.
Letting that airflow circulate in and creating space as it releases the stagnant or the stuck back into the atmosphere.
Almost as if twisting a towel and letting everything that we've been holding just release and fall away.
If it would be helpful for you,
You can add in any additional rotation or holding of a particular stretch.
As that gentle breath seeps into that tight space and releases out the stagnant or the stuck.
Beautiful.
Noticing the airways of the throat,
The nostrils,
The mouth.
Opening,
Softening with each breath.
That cleansing,
Nourishing airflow coming in,
Releasing out.
And now the crown of the head,
The face,
The chest,
Inviting in that breath.
Almost like a golden light of unconditional love or warmth.
This golden light,
Gently radiating in.
To soften those spaces.
The face can be neutral,
Unclenching,
Unposturing.
No longer needing to posture.
Letting the crown of the head and all the things that busy our mind,
For a moment,
Soften with this image of a golden light coming in.
This golden light traveling into the chest and the heart.
Releasing out the stuckness.
And the body as a whole,
One big unit.
Breathing in,
Almost as if everything opening up after a rainstorm.
Clear,
Cleansed,
With a feeling of renewal.
That freshness of after the rainstorm.
The comfort of being able to start over again.
Feeling refreshed.
And welcoming in the new moment.
Breathing in,
Releasing out.
So we'll be here for as long as we need to be.
This space of renewal after the rainstorm that opens up into this new moment.
We can start to move gently.
One finger,
One limb,
One micro bend at a time.
We can start to reach up and out towards the sky.
Left or right.
Towards the mountains,
Towards the oceans.
Opening up this space.
Again,
Giving ourselves a thank you for acknowledging that we needed this space.
And then providing that to ourselves.
We can gently start to come back whenever you're ready.
Taking sips of water.
Padding the eyelashes.
Welcoming us back into the day.
