Ciao,
I invite you to find a comfortable position,
Whatever works for you is perfect.
Take your time,
No rush.
At your nest,
Maybe with your furry pillows,
Essential oils,
Crystals.
Maybe you can cover yourself with your furry blanket if you like.
Just do anything you need to do to feel safe,
Protected and comfortable.
And when you feel ready,
Please close your eyes.
I invite you to scan your entire body.
Feet loose.
Legs.
Heaps.
Back.
Arms.
Shoulders.
Ciao.
Brow.
Just check in and make any adjustment if you need to.
Feel yourself settling in.
Just like a steel leak.
No matter what happened before this second,
No matter what's going to happen after this practice,
This is your moment.
This is your safe place.
This is your here and now.
Let go of any worries,
To do least.
Simply be.
This is your time for yourself,
Maybe for the first time today,
Maybe this week,
Maybe in a month.
This is your time.
No past,
No future.
This is your present.
No plan.
Now take a long,
Slow,
Deep breath in and out.
And another one.
A long,
Slow,
Deep breath in and out.
Wash away your past and your future.
Now I invite you to bring your attention between your eyebrows.
Now I invite you to bring your awareness to your throat.
To the right shoulder joint.
To the right elbow.
To your wrist.
The right thumb.
The tip of the forefinger.
Tip of the center finger.
Tip of the ring finger.
Tip of the little finger.
The right wrist joint.
The elbow joint.
The shoulder joint.
And gently come back to your throat.
To the emptiness of your throat.
The space in your throat.
Now I invite you to bring your awareness to the left shoulder joint.
Right elbow joint.
Right wrist joint.
Left thumb.
Tip of the little finger.
Tip of the ring finger.
Tip of the center finger.
Tip of the forefinger.
Left wrist joint.
Left elbow joint.
Left shoulder joint.
And come back to your throat.
Feeling the space of your throat.
The heart center.
The right half of the chest.
The heart center.
The left half of the chest.
The heart center.
The whole chest.
The heart center.
Allow yourself to rest in your heart center.
Just be.
Just feel.
Without any judgement.
Without trying to control or forcing anything.
Now I invite you to become mindful of your breath.
Bring your awareness on your body,
Moving with each breath in and each breath out.
Breathe in and the chest rises.
Breathe out on the chest folds.
Inhale and chest rises.
Exhale,
Chest folds.
Inhale and chest rises.
Exhale,
Chest folds.
Go with the flow.
Breath after breath after breath.
Just like a wave washing into the shore and then washing away from the shore.
Air and water becoming a wave through your body.
Inhale,
Chest rises.
Exhale,
Chest folds.
Inhale,
The wave rises.
Exhale,
The wave folds.
Don't try to force anything.
Just observe and watch your breath and the waves and the natural rhythm of your breath.
Now bring your awareness to your heart please.
Breathe in and your heart please rises.
Breath out and your heart please falls.
Now I invite you to bring your awareness back to your body.
Feel your body resting.
Feel the support underneath you.
Notice the air of the space you are in.
Notice the sounds.
Just take a couple of full breaths in and out.
Long slow deep breath in and out.
And another one,
Long slow deep breath in and out and let it all go.
Now move your fingers and toes.
Stretch,
Move your body.
Whatever works for you is perfect.
Take your time.
And when you feel ready,
Please open your eyes and carry the peaceful sensations into the room,
Into the rest of the day,
Into the world,
Into your life.
Thank you.
You're welcome.
You're welcome.
