Hello,
My name is Adriane and I'll be guiding you through your practice today.
Begin by making yourself comfortable,
Either seated or lying down.
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 with each and every exhalation,
Feel your body relax a little bit deeper.
Invite you now to bring your awareness towards your feet.
Notice how your feet are feeling,
Whether they are flat on the floor or gently resting as you lie down.
Notice any sensations in your feet.
And bring your focus to your toes.
See if you can scrunch them up as tight as you can and then release them.
See if you can now tense your feet and release.
Move your awareness up your legs into your calves.
See if you can tighten your calves and then release.
Bring your awareness towards your thigh muscles.
See if you can tense these muscles and release.
Now move your awareness up into your stomach.
Notice if there's any tension or tightness in this area.
And I invite you now to take a deep inhalation into your belly.
And as you exhale,
See if you can relax the stomach and feel any tension or stress just melt away.
Invite you now to bring your awareness to your back,
Your lower,
Your middle and your upper back.
And notice if there's any tension that resides in your back.
Inhale deeply and as you exhale,
Slowly relax your upper,
Your middle and your lower back.
And release any tension that may be in this area.
Now move your awareness into your shoulders and see if there's any tension that may be arising here.
And as you notice these sensations,
See if you can melt your shoulders and your shoulder blades down away from your ears towards the floor.
Invite you now to make your hands into fists and then relax them.
Begin to notice any tension in your neck,
Your throat and your jaw and see if you can relax and let these areas soften.
Notice any tension in your forehead,
Your temples and around your eyes.
And see if you can relax these areas.
Notice if any tension has crept back into your shoulders or even into your jaw.
Continue to keep relaxing these areas.
On your next deep inhale,
Breathe into your stomach,
Into your belly and as you exhale,
Release any tension in your face.
I invite you now to bring your awareness to the top of your head.
Release any tension that may be residing in this area and see if you can let this tension melt away.
Invite you now to begin to scan your body.
Scan your body from the top of your head down through your face,
Your neck and your shoulders and just notice if there's any tension still lingering in the body and just become aware and observe these sensations.
Continue scanning down through your shoulders,
Your arms,
Your hands,
Scanning down through your upper,
Your middle and your lower back.
In your stomach,
Your hips,
Your thighs,
Down your calves,
Into your ankles and your feet.
Take a deep inhale and as you exhale,
Release any tension that is still in the body.
I invite you now to take a couple of more deep breaths.
And I invite you now to slowly bring some movement into your toes,
Your ankles,
Your feet,
Your fingers and your wrists.
Gently coming back into the room that you're in right now.
Bringing your attention to your body and notice how your body feels now.
Does it feel more relaxed?
Or maybe it doesn't and that's totally okay.
Notice any sounds around you in the room or outside the room.
And when you're ready,
You may open your eyes.
