Welcome home friend.
The purpose of today's audio practice is to calm your physical body and calm your mind so that you can step into your day with more clarity and just feeling overall nourished and resourced.
We'll be moving through a body scan so my invitation is to make yourself comfortable.
Lying down is usually best but you're welcome to sit and close your eyelids,
Soften them.
Can you notice how your physical body is here in this space and supported by either the floor or your bed?
In this physical space there's nowhere else you need to be.
I'll be guiding you through different parts of your body and my invitation for you is to see if you can just bring awareness there as I name your body part and soften,
Ungrip,
Just a little more.
It's possible that you might fall asleep but the challenge here is to see if you can stay focused,
Keep your mind awake and focused on the sound of my voice.
Before we begin you're welcome to take a couple big clearing breaths.
In from your nose fill your belly and your lungs and your chest.
Open your mouth,
Let out noise if noise wants to come out.
Take a couple more like that.
Can you place your attention on your gut,
Very lower part of your belly?
Notice the space around your gut and soften your lower belly.
Place your right hip,
Your right glute,
Right thigh,
Knee,
Lower leg,
Ankle,
Right foot,
Sole of the foot,
Your big toe,
Second toe,
Third,
Fourth,
Fifth,
All five toes on the right foot.
Your whole right foot,
Your whole right leg.
Bring your attention to your left hip,
Your left glute,
Thigh,
Knee,
Lower leg,
Ankle,
The left foot,
Sole of your foot,
Big toe,
Second,
Third,
Fourth,
Fifth,
All five toes on the left foot,
Your whole left foot,
Your whole left leg.
Relax both hips at the same time,
Both glutes,
Your whole pelvic floor,
Both legs and both feet.
Bring your attention back to your gut.
Can you relax your whole reproductive system,
Your whole digestive system,
The sides of your torso,
Your lungs,
Your heart?
Could you allow your heart to drop a little deeper in your body?
Relax your heart beating.
Relax your chest.
Soften your collarbones.
The right shoulder,
Back of your shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm of your right hand,
Back of your hand,
Thumb,
Index,
Middle finger,
Ring finger,
Pinky,
All five fingers on the right hand and the tips of your fingers.
Bring your attention to your left shoulder,
Back of your shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Palm of your hand,
Back of your hand,
Thumb,
Index,
Middle finger,
Ring finger,
Pinky,
All five fingers of the left hand,
All five tips of your fingers.
Can you feel both hands and all 10 fingers at the same time?
Just notice the energy around your hands.
Soften both arms at the same time.
Both shoulders,
The backs of your shoulders,
Your whole upper back,
Middle back,
Lower back,
The length of your spine.
You soften the muscles of your neck.
Just allow that space to open a little more.
Back of your throat,
The sides of your throat,
The front of your throat,
Your jaw,
Your tongue.
Just let it drop,
Your inner cheeks,
Your gums,
Teeth,
Your whole mouth,
Both lips,
Outer cheeks,
Both temples,
Your right eye.
Let your eyeball fall into the back of its socket and soften your right eyelid and the left eye,
Let it fall to the back of its socket and soften your eyelid,
Both eyes together and both eyelids,
Both eyebrows and the space in between your eyebrows,
Your forehead,
The top of your head,
The back of your head,
And your whole brain.
Your whole brain,
Just let it soften,
Let it go,
Let it be.
The right side of your brain,
The whole left side of your body as if you're split in two,
The left side of your brain,
The whole right side of your body,
The front surface of your body,
The whole front,
The whole back surface of your body,
Your whole body.
Just allow your whole body to settle here.
If you want to drift into sleep,
You can do that.
This is your midday nap.
My invitation is to become aware of the space around you again.
Feel how your body is supported by the floor or by your bed.
Can you feel the clothes on your body?
Can you remember the space that you're in,
The four walls around you,
Floor and the ceiling,
Anything that might be in this space.
If you'd like,
You could flutter your eyes open and acknowledge your space.
Notice the pace of your breath and the depth of your breath.
Take your time before bringing movement back to your body.
I hope you have a beautiful rest of your day.
I'll see you in the next one.
