Hello and welcome to this 5 minute check-in.
Take a moment to settle wherever you are,
Sitting or lying comfortably and let your hands rest softly.
Allow your breath to move naturally.
Gently close your eyes or soften your gaze and take a slow inhale and a long unhurried exhale.
Allow your body to begin arriving.
Inviting you to bring your awareness to the crown of your head and imagine a warm steady light resting here.
Exhale and soften the scalp,
The temples,
The space around the eyes.
Smooth the forehead,
Loosen the jaw,
Let the tongue rest.
Feel the small muscles of your face release.
Bring your attention down into your neck,
Notice any tightening and on your next exhale feel it melt away.
Allow your awareness to move into your shoulders.
Feel them dropping,
Widening,
Softening.
Release the weight you've been carrying.
Let your attention travel down through the upper arms,
The elbows,
The forearms,
Into the palms of the hands.
Let the hands soften and the arms grow heavier with each breath.
Bring your awareness to your chest.
Feel the rise and fall as you breathe in and out.
Allow space around the heart,
A gentle opening,
A soft expansion.
Shift your awareness down into the ribcage,
Then into the belly.
Let the abdomen loosen and allow a few deep easy breaths here.
With each exhale release anything you no longer need to carry.
Feel the full length of your spine,
Imagine a warm wave moving slowly downwards.
Releasing the upper back,
Softening the mid back,
Relaxing the lower back.
Let the entire back body melt into the support.
Bring your awareness into your hips and pelvis.
Breathe gently into this space,
Allow it to soften,
Widen and settle into the surface beneath you.
Guide your awareness down through the thighs,
The knees,
The calves,
The ankles,
The feet.
Feel the contact with the ground.
And on your next exhale send it all the way down to the toes,
Releasing the last threads of tension.
Take a slow full breath in and release it completely.
Feel your whole body,
From crown to feet,
Softened,
Grounded,
Present.
Rest in this awareness,
Here,
Now.
When you're ready,
Gently wiggle fingers and toes and now open your eyes slowly,
Carrying this calm presence into the rest of your day.
Thank you for sharing this moment with me and until next time,
Be gentle with yourself.
