Either lying down or sitting,
However you feel comfortable and maybe taking any adjustments in the physical body,
Getting comfortable and if it feels good,
Closing the eyes,
Taking the gaze inwards,
Taking the attention inwards.
Just sensing the body,
The physical self in space,
Noticing any sensations and we'll start with body scan to really tune in to the physical.
So starting at the tips of the toes,
Just bringing the awareness there and practicing this curiosity,
Objective awareness,
So we're not judging any sensations,
We're just noticing the tips of the toes,
Bottoms of the feet,
Tops of the feet,
The ankles,
The lower legs,
The knee,
The upper legs,
Thighs,
Backs of the thighs,
The hips,
Noticing if there's any tension,
Just breathing into any spaces where there's some tension if there is any,
The lower back,
The mid back,
The upper back,
The belly,
Noticing any sensations here and knowing if the mind wonders that this is okay,
Just bringing the awareness back to the body,
The centre of the chest,
Noticing the breath,
Moving in and out of this space,
The upper chest,
The tops of the shoulders,
Again noticing with this objective loving awareness,
Not trying to change but just becoming aware,
The tops of the arms,
The lower arms,
The wrists,
The hands,
The fingers,
Bringing awareness to the throat,
The neck,
The chin,
Cheeks,
The jaw,
The space around the eyes,
Noticing if you're holding here,
The forehead,
The skin that wraps around the back of the head,
And the top of the head,
Noticing the whole body in space,
Sitting or lying on the earth,
From the top of the head all the way down to the bottom of the feet,
Noticing how the earth rises up to support you,
And noticing the points of contact of your body on the earth,
Remember that if the mind wonders it's okay,
Just bringing the awareness back to this moment,
Know that there is nowhere to go,
Nothing to do,
But just to be here,
And starting to bring your awareness to the breath,
Moving in and out of the body,
And I invite you to start deepening the breath,
And we'll take three deep breaths together,
Inhaling into belly,
Taking the biggest inhale you've taken all day,
And then we'll sigh everything out together,
So we'll exhale everything to start,
And then breathing in through the nose,
Into the belly,
Up into the chest,
And then see if you can breathe in a bit more,
And then sighing everything out,
And again breathing deeply into the belly,
The chest,
And releasing everything,
And one final time,
Inhaling deeply into the belly,
Into the heart space,
And then releasing everything with a sigh,
Or exhaling through the mouth,
And allowing the breath to return to its natural rhythm,
Seeing if you can breathe a bit deeper,
And we'll practice grounding now,
So imagining from the root of your spine,
Roots are growing,
Down into the earth,
Until they reach the core of the earth,
Connecting you to the core of earth,
Grounding you down,
Through these roots,
You can start to breathe with the earth,
So inhaling,
You breathe up,
This healing grounding energy,
And as you exhale,
Imagining releasing anything through these roots,
That no longer serves you,
Inhaling to breathe,
In this grounding and healing energy up from the earth,
And exhaling,
Releasing anything that doesn't serve you,
Imagining thoughts,
Worries,
Fears,
All being released down through these roots,
And drawing up this natural grounding energy,
Know that you are supported and held by mother earth,
Continuing this visualization,
Breathing with the earth,
And from this place,
Saying an intention,
A sankalpa,
How do you want to feel,
What do you want to call in,
Repeating this intention or this sankalpa as if it is already true,
And maybe repeating the following affirmations silently to yourself now,
I am whole,
I am complete,
And I can live with ease,
I am whole,
I am complete,
And I can live with ease,
Bringing the awareness back to the breath,
And breathing in this sensation of these feelings,
Created by these affirmations,
By this grounding energy,
Breathing in,
And when you feel ready,
Maybe starting to notice your body on the earth once more,
Noticing the points of contact of your body,
Starting to bring your awareness back into the room that you're in,
Maybe inviting some gentle movements,
Wiggling the fingers,
The toes,
And then maybe some bigger movements,
Reaching the arms up over the head,
Stretching like you've just woken up to a fresh day,
A new moment,
Stretching the body and bringing your awareness back to this space.
