Hi everyone,
Thanks for joining today.
This is your time to be with yourself,
And we'll attempt to remove any distractions,
But of course that is super normal and natural for those to come up.
So just know that entering into this space.
And whenever you're ready,
Find a comfortable position,
Either seated or lying down.
Really set yourself up for comfort,
Rest,
Relaxation.
You may choose to close the eyes or keep them open whenever it feels safe and comfortable in your space and in your body today.
And as you bring yourself here to this moment,
Just take a couple of deep breaths to ground into the here and now.
And perhaps you choose to place one hand on the chest,
One hand on the belly,
Or you can keep your hands at the side or in any other position that is comfortable to you.
And even if you don't physically have your hands in those spaces,
We can visualize.
And we can feel or kind of see in our mind the rising and falling of the chest and the belly.
Just taking a moment to pay attention to those movements.
As you continue to breathe at a normal rate for you.
And we'll move through a body scan.
Looking at the top of the head,
Just calling attention and noticing any thoughts,
Feelings,
Sensations that are coming up in this area of the body.
Noticing if there's an absence of those things.
Whatever it is,
Without judgment or concern,
Just noticing.
Maybe relaxing the eye sockets,
The jaw,
All of the little muscles in the face.
And thanking this part of your body for doing what it does.
Moving on to the shoulders,
The arms,
The hands.
Breathing into these areas,
Relaxing any holds or tension that you might feel.
Noticing anything else that's coming up.
And thanking these areas of the body for the job that they do every day.
As you're ready,
We'll move down to the belly,
The torso area.
What feelings are coming up associated with this area?
Is there a lack of feelings or thoughts?
Does it feel neutral or positive or negative,
Just noticing we don't need to create a story about what these thoughts mean.
And thanking this area of the body for doing what it does for us every day.
Moving down to the upper legs,
Thighs,
Knees,
Calves.
What do these legs have to say to you today?
And what would you like to thank them for?
Feeling to breathe at a normal rate for you and if you,
When you,
As we all will,
Get caught up in thought or begin to create a story,
You have the option to bring yourself back to the breath or a mantra or a certain part of the body that feels safe.
Or maybe a sensation that's coming up.
And moving down from your legs to your ankles,
Feet and toes.
Seeing what comes up with this shift to this part of the body.
And thanking this area for doing what it does every single day.
Just take a couple of really deep breaths,
Whatever that means for you.
Maybe that's counting to two or three or four for the inhale and counting to two,
Three or four for the exhale.
Lengthening the exhale if you can.
Just allowing that practice to settle into your bones.
And perhaps you imagine a bubble or circle of light around your body.
And this represents warmth and safety and acceptance.
Knowing that you are warm,
Safe,
And accepted for exactly who you are in this moment.
And if you'd like,
With the hand on the heart and the hand on the belly,
If you're still there,
Perhaps repeat this mantra to yourself or out loud.
I am good.
I am worthy,
Just as I am.
Thank you so much for practicing with me,
Taking the time for yourself.
You can do this as many times as you need to throughout the day.
Come back to this practice.
Create your own body scan.
Tune into your breath.
Whenever you're ready,
Feel free to open your eyes if they were closed.
Take any stretches that feel good to your body.
And just kind of notice how that practice felt to you.
Good or bad or neutral.
Anything goes here.
Thank you again and have a wonderful rest of your day.
