Just relaxing into your chair,
Feeling your body becoming a little heavier,
Being aware of your feet on the ground and your bottom supported by the chair.
Feel your spine rising from that firm base and be aware of the space,
The sky above you.
With your spine nice and tall,
Your shoulders can simply hang.
Relax and release.
Let's take a few deep breaths,
With each out breath longer than the in breath,
Allowing yourself to settle and centre.
And now bring your attention to your brain.
Be aware of the organ within your skull case,
The energy of it,
The feeling of it,
Even the sound of it.
Without engaging with the thoughts,
Invite your brain to relax.
Release and settle.
And now turn your attention to your throat.
Be aware of any sensation,
Discomfort,
Tightness or openness in the throat.
There's no judging,
No right and wrong,
Just notice what's here.
How is your throat feeling right now?
And now dropping your attention down to your chest.
Just follow the movement of your ribcage as you breathe.
You might notice the feeling of your clothes against your chest as you breathe.
And then turn your attention within to your heart.
How is your heart?
Open or closed?
Protected?
Even in pain?
Just noticing your heart,
Acknowledging it.
What's the feeling,
The emotion here in your heart right now?
And now down to your diaphragm,
Your solar plexus area.
Invite the big muscles here to relax.
Release and let go.
And noticing if there's a reluctance.
They remain tight,
Protecting,
Controlling.
Just notice.
And how is your belly right now?
Any tightness or pain?
Contraction?
Invite your belly to relax,
Release.
And again notice if there's a holding that's happening,
Any emotion that's held here.
Just acknowledge it,
Nothing to do with it.
And now down to your base.
Be aware of any sensation,
Energy,
Or closeness,
Even deadness.
What's here in your base?
Draw your gaze back.
Be aware of your whole body on the chair.
Noticing your whole body.
And also notice where you're drawn to.
Where is the most energy,
Maybe the strongest feeling,
Emotion?
And bring your attention to that area.
Imagine taking the lid off whatever is the feeling here.
And allow it to be fully felt.
You might name it.
And now take yourself to a moorland,
All on your own,
With a strong wind blowing.
So strong you can barely hear yourself.
And you're quite alone.
And now express that emotion,
That feeling,
Fully into the wind.
Shout it,
Scream it,
Sob it,
Howl it,
Whisper it.
No one can hear.
Express it fully,
All of it.
All the energy.
Turn the volume up.
Fully express it.
Scream it.
Rage it.
Howl it.
You may even need to act it out.
Stamp it.
Thump it.
There may be somebody who needs to hear.
Need to direct it at.
Go ahead.
Or it may be just a general feeling that only the wind needs to hear.
And now turn your attention back to that part in your body.
Notice what is the feeling here now.
Is there a deeper feeling here?
Does this need expressing too?
Take it up onto the moor.
And give it your all.
And now turning your attention back into the body.
And what is the feeling now?
What is here now?
What if you opened and to see what is here now?
Surrendered to what's here.
Allow it to be fully felt.
Sink into it.
Be still.
In the heart of it.
And sink deeper.
Open to this.
Allow this.
Let it wash through you and beyond.
Deepen and be still.
Deepen and be still.
Become aware of your breathing.
Become aware of your body on the chair.
Return your attention to the room.
Shake yourself out.
And resume your day.
