Find yourself in a comfortable laying position and bring in anything you need that's going to help you to rest here and become more attuned to the senses of your body.
You could have a bolster under your knees,
Blankets all around you,
And pillows.
So take a moment here to really create a little nest for yourself so you can drop in.
And once you have all of the things that you need to be able to land here,
Come to focus on your breath.
As you start to notice your breath,
Notice the rise and fall of your chest,
And let's take a few rounds of deep inhales and soft exhales,
Breathing in through your nose.
And softly let it go through your mouth.
Two more like that,
Full breath in through your nose,
And out through your mouth.
You can return to this breath as many times as you need.
Eventually,
Maybe you find yourself sealing your lips and noticing a rhythm of breath that moves evenly both in and out through your nose.
Start to move your awareness of breath to the top of your head.
Notice your scalp releasing any tension through each hair follicle and allowing your breath to wash down to your forehead,
Unfurrowing your eyebrow.
Spend some time here with your breath,
Moving it into each temple and releasing any tension that's gathered there.
Allow your awareness of breath to soften through your eyelids and down the bridge of your nose into your cheekbones,
Along your jawline.
Allow your breath to soften through your chin and create a little space,
Maybe your tongue soft in your mouth,
Your whole face relaxed,
Any tension released.
Bring your awareness of breath to the back of your neck.
Soften down along the back of your neck,
The sides of your neck,
Even releasing and relaxing any tension gathered in your throat and your vocal cords release.
Allow your breath to wash down towards your chest,
Letting go of tension through your collarbones and feeling your shoulder heads become soft and heavy into the earth.
Your breath washing down through your right shoulder,
Making space into your right upper arm,
Your bicep releasing,
Your tricep releasing.
Allow your breath to make space in your right elbow and down through your right forearm,
Your right wrist,
Your right hand.
Allow your breath to relax through your right thumb,
Your right index finger,
Your right middle finger,
Fourth finger,
Pinky finger release.
Your whole right arm softly landing into the earth,
All tension released.
Allow your awareness of breath now to travel back up your right arm and across your chest over to your left shoulder head.
Allow your awareness of breath to wash away any tension gathered in your left shoulder,
Your left upper arm,
Your bicep,
Your tricep,
Making space in your left elbow,
Down through your left forearm into your left wrist,
Releasing any tension in your left hand,
Relaxing through your left thumb,
Your left index finger,
Your left middle finger,
Your fourth finger,
Your pinky finger release.
Allow your awareness of breath to travel back up your left arm and across your chest,
Making space now through your sternum and your breath weaving in and around and through each rib,
Creating more room for your lungs to breathe more fully and softening any tension around your ribcage and down into your belly.
Imagine your breath softening any tension,
Anxiety,
Knots gathered in your organs each time you breathe in,
Making space.
Each time you breathe out,
More softening,
Finding more ease in this place.
Start to bring your awareness of breath to your hips,
Feel your breath washing through your pelvis and creating space now into your right hip socket,
Letting go of any tension gathered through your right thigh,
Your right quadricep,
Your right hamstring down into your right knee,
Release.
Allow all the tension to softly release as you wash your breath down your right calf muscle,
Your right shin bone,
Your right ankle,
Your right foot,
Release.
Letting go of any tension in your right big toe,
Your right second toe,
Your right middle toe,
Fourth toe,
Baby toe,
Release.
Your whole right leg now is soft into the earth,
All tension released.
Bring your awareness of breath now back along your right leg as it washes across your pelvis over to your left hip socket,
Making space into your left hip and letting go of any tension through your left thigh,
Your left quad,
Your left hamstring,
Your left knee,
Release.
Making space now as your breath washes away any tension in your left shin,
Your left calf muscle,
Your left ankle,
Your left foot,
Release.
Letting go of tension through your left big toe,
Your left second toe,
Your left middle toe,
Fourth toe,
Baby toe,
Release.
Your whole left leg now soft into the earth,
Any tension released.
Allow your awareness of breath now to travel back up your left leg and wash across your pelvis into the back of you.
Allowing your breath to make space through your tailbone and letting go of any tension that is gathered in your spine as it weaves in between each vertebra,
Relaxing through your low back,
Allowing your breath to make space and soften through your mid-back,
Your breath weaving and relaxing through your upper back,
Letting go of any tension through your neck.
A wash of breath traveling up and down your spine,
Relaxing your whole spine and softening it into the earth.
Feel a wash of breath move from the top of your head all the way down through your body to the tips of your toes,
Releasing you of any last little bits of tension still gathered and allowing for more space for you to softly land here.
Your only breath now.
