Just taking a moment here to close down your eyes and let your hands rest heavy.
Breathe deeply for a count of three.
Hold your breath for three.
Pause.
Listen to the busyness of your mind.
Now exhale and let it all go on the breath out.
Creating space.
Taking another breath in for three.
A full breath.
Feeling your chest,
Feeling your lungs and hold.
And a big audible exhale out.
Feeling the sensation of the breath as you release.
Let's start this practice by sitting,
Allowing your chest to be open so your breath can flow easily.
Taking a moment now to scan through your body.
Bring your awareness now towards the bottom of your feet.
Your toes.
The sense of your toes.
The soles of your feet.
The soft skin of the inner arches.
The blades of your feet.
Give a moment of gratitude to your feet for they are the real estate that carry you around all day and we rarely give them a moment of gratefulness.
Moving your attention now up towards your ankles.
Your calves.
Your shin bones.
Towards your knees.
We're here now at your quad muscles.
Taking your attention to your femurs.
The strongest bone in your body.
Stronger than stainless steel.
Lighter than honeycomb.
Move your awareness now towards the back of your legs.
Your hamstring.
The long slender sinewy muscle that ascends upwards and connects here at the bottom of your hip joint.
Your awareness now is here at the pelvic bowl.
So many emotions are held here in the pelvis.
Notice anything coming up for you.
Aching hearts to exhausted bodies and just letting that go.
Moving up towards your stomach,
Noticing your tummy rise and fall with the breath.
Attention is here now at your lungs.
They give you life.
Breathe in the beautiful air.
The prana.
The chi.
This is all free.
Shifting your focus now towards your inner heart.
Now this quiet peace to swirl through your tissues here around in the cavity of your remarkable heart.
Awareness now is here at your neck.
Maybe carry a lot of tension there.
So imagine any tension here at your neck and shoulders just melting away.
Seeing your awareness now up towards your face.
Your beautiful face.
Your amazing bone structure.
You are magical.
Seeing your eyebrows soften.
Awareness now is here at your head.
Your brain,
Your incredible brain,
Your prefrontal cortex that separates us from the animals.
It allows us to create,
Plan and think.
Placing a hand here now on your heart.
Sending loving kindness to ourselves.
May I be healthy.
May I be happy.
May I live with peace.
And may I live with ease.
Taking a moment now to bring your awareness back here into your body.
Wiggling your toes.
Wiggling your fingers.
Feeling the sensations in your body.
When you are ready,
Just gently opening up your eyes.
Thank you for practicing with me today.
Have a blessed day.
May you be happy.
May you be healthy.
May you live in peace.
And may you live with ease today.
