Welcome.
This is designed for bringing you into contact with your body in a new way.
So that you can start experiencing your inner realms in a way that you might not have experienced before.
So as we begin,
Just find a comfortable place to sit.
Preferably you're not lying down,
You are sitting.
It can be in a chair,
On the floor,
It can be on your bed.
But sitting is the preferred method for this.
So as you settle,
Just take a nice big breath in through the nose.
Invite it as deep down as it wants.
And exhale.
Just do a couple more of those,
Inviting the breath down as deep as it will go.
And exhale in that.
And just become aware of the surface that you're sitting on.
Come into contact with the chair or the ground or whatever it is that you're sitting on.
Just a little bounce and really feel yourself being supported.
Go ahead and ask yourself a really silly question.
Where is the ground?
Where is the earth?
And just notice.
And as our breathing just goes into normal breath,
The typical way that we breathe,
Just notice it,
Just watch it,
Just see how it comes in,
See how it comes out.
Notice if it's really shallow or notice if it's deep.
Notice if it's short little breaths or if it's a long slow inhalation.
No need to change,
No need for it to be a different way,
No need to do anything,
Just notice that.
And take your awareness and put it on your shoulders.
Just check in with how your shoulders are.
Can you bring softness to your shoulders?
Can you relax them?
Let them fall a little bit.
Check in with your neck.
How's your neck doing?
Can you bring some softness to it?
Maybe try tilting your head back two degrees and allowing it to balance on top of your spine.
And scroll down your back.
Check out your upper back and see how that feels,
See if there's tension or tightness and just bring any amount of softness you can to that area.
And same with your mid back and same with your lower back.
Keeping that strong spine,
We want to use the bone,
The actual spine to keep that up while relaxing the muscles of the back,
Bringing softness to the back.
And then go ahead and check out your hips and your glutes and your butt.
How's that doing?
Keeping softness to it.
Your inner thighs and your outer thighs.
Just relaxing them.
Your shins,
Your calves,
Your feet and your toes.
Softening all of that.
Go back to your shoulders and see what your shoulders are doing,
Putting softness.
Check out your upper arms and lower arms and your hands.
And check out the face.
How's your eyebrows?
How about your jaw?
Use temple throat.
Just let all of that tension soften.
And allow that smile to come onto your lips.
Just a gentle little Buddha smile while you continue to breathe.
And then bringing out your shoulders again and your upper back.
Becoming aware of any tension in your chest and softening it.
And bringing attention to your stomach,
Your upper abdomen and your lower abdomen,
Softening those.
Any amount might help to straighten the spine a bit more.
Really get that nice strong spine.
And so you can have that soft front.
Come on back,
Checking out your shoulders again,
Face,
Jaw,
Your eyebrows,
Your forehead,
Your throat,
Your arms,
Are your hands clenched?
Back down to your glutes and your butt,
Your inner thighs,
Your outer thighs,
Your feet.
Just noticing how this tension sneaks back in,
Not making it wrong,
Not thinking it needs to be any other way,
Just continuing to notice.
I just relaxed that.
And then bringing more softness to it.
Relaxing it again,
Relaxing it more,
Relaxing it deeper.
Invite the breath a little deeper,
Invite the breath to elongate,
Maybe come in a little slower and a little deeper,
And a little fuller.
Without forcing it,
Without pushing it,
Just a gentle invitation for the breath to get bigger.
And take another deep breath in through the nose and just pause at the top of the inhalation,
Just for a second.
And in that pause,
Swallow.
And after you've paused and swallowed,
Go ahead and release that breath,
Bringing softness to your entire body,
Your shoulders and your neck,
Your arms and your hips,
Your butt,
Your abdomen,
Your face.
Just softening it all.
Continuing to breathe and watching the breath.
Seeing if you can make it a little longer,
A little deeper,
A little slower.
Bringing softness back in through your shoulders,
Back into your back and your chest and your abdomen,
Your hips,
Your thighs,
Your toes,
Your fingers.
Your eyebrows,
Your jaw and your throat.
And remembering to smile while you continue to breathe.
And through this process,
Feel free to move in any way that feels good to your body.
You can roll your neck around,
You can roll your shoulders around,
You can rock back and forth.
The point is to continue to bring that awareness back to the body,
That focused intent of softness,
Of relaxation,
Of letting go.
We want to remind our nerves that they don't have to walk around clenched tight with tension.
The bones do a really good job of holding us and the planet does a really good job of holding our bones.
This is a great place if you want to stop,
Then you can go ahead and stop or the music is going to continue to play.
You can stay in this space for as long as you want,
Continuing to remind yourself to let go and deepen and breathe.
And let go and deepen and breathe,
Bringing softness to your body again and again and again.
Whatever you choose,
Thank you,
I love you and we'll see you again soon.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
Bringing softness,
Your upper back and your middle back and your lower back and your chest,
Bringing softness to your arms and your hips,
Your thighs and your feet,
Softening your hands,
And noticing your face,
Softening your eyebrows and your cheeks,
Your jaw and just letting that smile enter your face as you continue to breathe and notice.
You you you you you you you you you you you you and if you made it this far I sincerely commend you as we come to a close just slowly move your hips from side to side maybe roll your head back and forth wiggle your toes your fingers coming back into contact with the ground that you're sitting on breathing deep smiling as you continue on throughout today be gentle on yourself drink lots of water rest as needed and when appropriate and take pleasure in the moment that is passing before you moment after moment after moment thank you so much for being here thank you for taking yourself on in such a big beautiful way and I look forward to being in this space with you once again thank you I honor you and I love you bye for now
