Hello,
My name is Adriane and I'll be guiding you through your practice today.
Begin by making yourself comfortable,
Either lying down or seated.
You may like to close down your eyes or gently lower your gaze towards the floor.
Start by taking a couple of deep breaths into your belly.
And notice with each and every exhalation,
You begin to relax more deeply.
Bringing your awareness into your body now.
Gently scan your body and notice how it feels in this moment right now.
Notice the sensations of the body on the chair or the floor underneath you.
And feel the weight of your body.
Notice your feet and how they feel.
Notice any sensations in your legs.
Notice the weight,
The pressure,
The heaviness and the lightness within your legs.
Bringing your awareness to your back and how does it feel against either the chair or the floor.
Notice the weight of your back.
Does it feel heavy?
Does it feel light?
The pressure,
The weight of your back in this moment right now.
Bring your attention to your stomach.
Notice if your stomach is feeling tense or tight and let it soften and take a breath.
Notice your hands and are your hands tense or tight and see if you can allow them to soften.
Bring your awareness to your arms.
Feel any sensations in your arms.
And notice if there's any tension arising in your shoulders and feel your shoulder blades and shoulders melt down towards the floor.
Notice your neck,
Your throat and begin to soften them and relax.
Let any tension in your jaw,
Your face,
Around your eyes melt away and become soft.
Then notice your whole body present in this moment right now.
Be aware of how your whole body feels.
Noticing any sensations and take a breath.
When you're ready,
Keeping your gaze lowered,
Take three more deep breaths and then open your eyes.
