Hello,
My name is Alexis and I'm going to be your guide today.
Right now,
Right here,
I want you to ask yourself,
Can I get any more comfortable in the position that I'm in?
You see,
Your mind has already decided that you're ready to relax,
You're ready to be here,
But let the body bring itself into that same space.
Make sure you're comfortable.
Tune in right here to my voice.
I'm going to guide you through this practice.
Sometimes my voice might soften,
But know that I'm still here.
If your mind drifts off,
Know that it's perfectly fine.
Just come back whenever you feel you would like to.
Right now,
Bring your awareness to your breath.
Inhale in through your nose and allow the belly to expand up.
Exhale out through the mouth with a sigh and let your whole body relax.
And again,
Inhale in through the nose,
Creating space in the belly.
Exhale and soften.
Inhale in,
Filling up the body.
Exhale out.
Now,
Do two more just like these,
Taking your time to fill up the body and to empty it.
Awareness around the entire body.
We begin our body scan.
When I mention part of your body,
Bring your awareness there.
And if you'd like to,
You can imagine this part of the body being filled up with a soft,
Glowing light.
Warm.
Please bring all of your attention to the top of your head,
The forehead,
Down through the space in between the eyebrows,
Your right eye,
Your left eye,
Down through your cheeks on the right side,
And then down through the center of your nose,
Your lips,
The upper lip,
Returning this relaxation to flow down through the jaws.
Sometimes we can hold tension here.
So let your teeth have a tiny space in between them,
Relaxing your jaws.
Now,
Send your focus down through your chest,
Feeling the whole entire chest,
The right side and the left,
The right arm,
Right hand,
All the way down to the left hand,
The whole entire upper body,
Feeling heavy,
Feeling relaxed.
Send this awareness down into your belly and maybe notice if you can take a big inhale in to lift the belly up,
Relax the belly down,
Continuing this relaxation down through the bottom of your body,
Into the hips,
Into the right leg,
And all the way down to the right foot.
Notice how heavy the right side of your body feels,
To the left hip,
The left leg,
And down to the left.
Notice how heavy the left side of your body feels.
I would like you to take a moment to bring all of your awareness to the soles of your feet and just observe how this feels.
If there's no sensation at all,
Also just observe that.
Take a deep breath in and imagine you are drawing the energy up through the soles of your feet,
Along to your legs,
Your hips,
Your upper body,
And all the way to your shoulders.
And as you exhale,
Energy moves the opposite direction from the shoulders,
All the way down and out through the soles of your feet.
Inhale in through the soles of your feet,
To your shoulders.
Exhale from the shoulders,
Down to the feet.
Find your own pace.
Continue to breathe.
To breathe like a soft wave.
Your breath travels up and down your body,
Like energy,
Washing everything away that you don't need and welcoming in a new version,
A new relaxation.
Let go of this breath,
Returning back to just a soft inhale.
In through the nose,
In through the nose,
Out through the nose.
Notice if any parts of your body feel a little warmer than the rest.
Notice if any spaces in the body feel a little heavier than the rest.
Bring your attention back to the spaces that feel warm,
Then back to the spaces that feel heavy.
Sink into this feeling.
Sink into the heaviness and the warmth in your body.
The sensation that you've created by already relaxing.
I give you the invitation now to use your imagination.
I would like you to visualize a place outside where you feel calm and grounded.
Imagine you're walking out onto a sandy shore.
As you look down at your feet,
You notice the little pebbles and sand sneaking in between your toes.
And as you look above you,
You see the blue sky,
The clouds,
And the sun shining down on your skin.
When you look to the left,
All you see is a long ocean line.
When you look to the right,
All you see is a long ocean line.
Now gaze in front of you.
See out into the deep waters.
Feel as you inhale that the water slowly comes up.
And as you exhale,
The tide sends itself back in.
Inhale with the water.
Exhale to send it back.
Notice if you can smell the sea,
If you can feel the breeze on your skin.
Visualizing cool water,
Feeling the soft warm breeze.
As you continue to walk,
You notice that you feel calm.
You feel at peace in this moment.
Maybe you choose to sit down on the beach,
Feeling so relaxed,
Free,
Feeling that soft breeze again blow on your skin.
We're going to leave this place of nature,
But you can come back here anytime.
I would like you to first listen to the sound of your belly with the inhale in and the exhale out.
Noticing that where you've been,
The places that you've seen with your imagination are the places where your dreams are calling you into.
The place where you're going to be able to stay.
Relax and rest.
All you need to do now is rest.
