Take some time to observe your surroundings.
Notice if there is anything that you would like to adjust.
Check that your phone is switched off.
Adjust your clothing,
Your jewelry.
Be sure that you are comfortable.
Take this time for yourself so that you can find the best version of yourself.
You know that when you take this time for yourself,
When you choose this,
You have so much more to give to the people that you love.
Make a choice about sitting or lying down.
What will feel best to you?
When you are ready to,
Close your eyes.
Let yourself settle in.
Notice any sounds around you.
Notice the temperature of the room,
The sensation of relief,
As you allow yourself some time to relax.
Remember your breath.
See if you can watch your breath without changing it.
Just notice what you feel.
In taking this time to notice your breath,
It naturally lengthens and deepens.
You don't have to do anything other than remember that you breathe in order to welcome your body's natural predisposition to wellness.
Now start to feel a little of your own effort in lengthening and deepening this breath.
Let your breath become more full,
Deeper,
Slower,
More at ease than it has maybe so far today,
Maybe even so far this week.
Allow this natural lengthening and deepening of the breath to let your belly muscles start to relax,
To open and to welcome and receive the breath.
You can feel now that your whole body is responding to this slower breath.
You can feel the muscles of your arms and legs beginning to let go down into gravity.
You can feel the expression gently sliding from your face.
You don't have to do anything here.
All you have to do is be here with yourself,
Gently and kindly.
You are choosing this for yourself.
You are choosing this because you know that it feels good.
You know that in taking this time you're moving towards health.
Set yourself an intention now for this practice and maybe for the rest of this day or this week.
What is the energy that you want to take out of this practice today?
How do you want to show up in the world?
Now we're going to go on a journey through the body.
I'm going to ask you to follow my voice through all of the different body parts.
You don't have to move them.
All you have to do is take your attention there and notice what you feel.
We're going to start at the right hand thumb.
Feel your right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Feel your right hand palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right hand ribs,
Waist,
Hip and buttock,
Thigh,
Knee,
Shin and calf.
Feel your right ankle,
Heel,
Top of the foot,
Sole of the foot,
Little toe,
Fourth toe,
Third toe,
Second toe and your right big toe.
Now take your attention over to your left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Left hand palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Top of the shoulder,
Left side ribs,
Waist,
Hip and buttock,
Left thigh,
Knee,
Shin and calf,
Your left ankle,
Heel,
Top of the foot,
Sole of the foot,
Little toe,
Fourth toe,
Third toe,
Second toe and your left big toe.
Now take your awareness up to your neck and throat,
To the point of your chin,
The right side hinge of your jaw,
Ear lobe,
Curl of the ear,
Cheekbone,
And your right nostril,
The right side bridge of your nose,
Your eyelids,
Your temple,
Right eyebrow and the eyebrow center.
Feel the back of your head and the top of your head,
Your eyebrow center.
Feel your left eyebrow,
Temple,
Eyelids,
Left side bridge of the nose,
Left nostril,
Cheekbone,
Curl of the ear,
Ear lobe,
Left side hinge of the jaw,
Feel the point of your chin.
Feel now both of your legs together,
Feel both of your arms together,
Feel your chest and your belly together and your shoulder blades and low back together.
Feel your face and your scalp,
Feel the whole lower half of your body,
Feel the whole upper half of your body,
Feel the length of the back of your body and feel the length of the front of your body.
Feel your whole body,
Feel your whole body,
Feel your whole body.
Now remember your intention and say it to yourself three times.
Take some time now to be still here.
Let whatever comes up,
Come up.
Don't feel that you are doing this wrong,
That you shouldn't be thinking,
That you should be concentrating on your breath,
That you should feel relaxed when you are worrying about something.
Anything that comes is perfectly okay.
Simply allow it,
Observe it and set it free.
Now if you would like to stay a little longer here today you are very welcome to do that.
When you feel ready to move,
Move slowly at first.
Start just by lengthening and deepening your breath,
Then gently begin to wiggle your fingers and your toes and turn your head gently and slowly from side to side.
And when you are ready to move on with your day,
Remember your intention.
Thank yourself for taking this time and move out into the day ready to share the best of yourself.
Enjoy your day.
Namaste.
