I invite you to find a nice comfortable space,
Closing your eyes and taking a few deep exhales.
With each deep exhale that you take,
Letting go of everything that is not here.
Letting go of whatever happened before this moment.
Letting go of whatever it is that needs to happen after this moment.
Letting go of the past,
Letting go of the future.
And I invite you to give yourself the permission to be here,
Now,
Present,
In your body.
And I invite you to go in,
To notice how does your inner landscape look like at this moment,
Without judging your experience,
Without labeling your experience.
Just noticing.
Noticing the feelings and sensations in your body.
Noticing the breath flowing.
Noticing the thoughts in your head.
So just noticing.
And I invite you to make sure that your breath is flowing all the way down into your belly,
Allowing that breath to slow down a little bit.
And I invite you to bring your awareness to your feet.
So your awareness,
Your left foot and your right foot and all 10 toes.
Just experiencing what's happening there.
Now bringing your awareness to your legs,
Your calves,
Your knees,
Your thighs.
Bringing your awareness to your bottom.
Taking a moment to notice how your bottom is being supported.
Bringing your awareness to your lower back.
Your belly,
Your stomach.
Bringing your awareness to your middle back.
To your chest.
And your upper back.
Now bringing your awareness to your shoulders.
To your arms,
Your elbows.
Your left hand with its five fingers.
And your right hand with its five fingers.
Now bringing your awareness to your neck and throat.
Seeing the breath flowing through it.
Bringing your awareness to your chin.
To your mouth,
Your lower lip and the upper lip.
Your tongue.
And your teeth.
Bringing your awareness to your nose.
To your left eye.
And your right eye.
To your left ear.
And your right ear.
Bringing your awareness to your forehead.
To the top of your head.
And now see if you can bring your awareness from the bottom of your feet all the way up to the top of your head all at once.
And I invite you to expand your awareness,
Expanding the experience,
The feelings.
Doing that as much as possible.
Beyond the physical body.
Beyond the room that you're in.
Beyond the building you're in.
In the city,
In your country.
Even beyond this earth.
Expanding the experience.
Expand it,
Expand it,
Expanding it.
And then everything that you have been expanding,
Bring it all back in.
Bringing it all back into your heart.
Bringing all of this experience into your heart so that you're able to take it with you for the rest of the day.
Of sealing the experience in your heart.
And whenever it is that you are ready,
Slowly I invite you to come back.
