Take a moment here to find your way onto your back.
Letting the floor hold you completely.
Closing your eyes or softening your gaze downward.
And take a breath in through the nose.
Let it go through your mouth.
One more like that,
In and out.
We're not here to do anything right now.
We're just here to arrive.
Bring your attention now to your jaw.
And notice if your teeth are touching.
Can you let them part,
Even just slightly?
Let the tongue fall away from the roof of your mouth.
And now,
Take a slow inhale.
And on the exhale,
Open your mouth wide.
Shift your jaw from side to side a few times.
And sigh out the exhale.
Again,
Inhaling through the nose.
Exhale to sigh it out through your mouth.
Softening the space between your eyebrows.
Letting your forehead smooth.
Your cheeks be soft.
Your faith does not have to hold anything right now.
Take another slow inhale and draw the shoulders up towards your ears.
Hold them here for a moment.
Let them collect every bit of tension.
And exhale,
Drop your shoulders.
Again,
Inhale,
Shoulders rise.
And exhale to release,
Letting them fall heavy.
Now gently rolling your head to the right.
Let the left side of your neck open.
Breathe into that space.
And slowly back through center and roll to the left.
Breathe here.
We're returning to center.
Let the head be still and heavy now.
Okay.
Coming down to your palms,
Turn your palms to face up.
And notice your hands or the fingers curl.
Can you let them open?
Spread the fingers wide for a breath.
And let them go completely soft.
You don't have to hold onto anything right now.
You can put it all down.
I invite you to place one hand on the belly.
And breathe in,
Let the belly rise into your palms.
Breathe out and feel it fall.
On your next inhale,
Breathe all the way down into your hips.
Let the low back soften into the earth.
Let the sacrum be heavy.
And scan slowly from the crown of your head down,
The scalp,
Forehead,
Jaw,
Throat.
Shoulder,
ARN.
Han.
Chess.
Belly.
Low back.
Hips,
Thighs,
Knees,
Calves.
Ankle.
Arriving at the soles of your feet.
If you find anywhere still holding,
Just notice it.
You don't have to fix it,
You just have to feel it.
You Take a full breath in through the nose.
Hold it gently at the top.
And let it go slowly through your mouth.
One more.
In.
And out.
Begin to feel the weight of your body.
Again,
Here.
The temperature of the air on your skin.
The sounds in the room.
You are here.
You made it.
And that is already enough.
When you are ready.
Without rushing.
Let the knees fall to one side.
And slowly.
Find your way out.
To return to your day.
