Settling in,
Noticing the way your body best feels positioned.
Taking a moment to be and feel completely at ease.
As we begin our practice,
Noticing our eyes,
Choosing to have them open or closed,
Whatever feels right for you.
Relaxing the jaw,
Sinking into the shoulders and softening your brow.
Becoming present to our bodies and its sensations.
Noticing the breath,
Our anchor,
Our life force.
Noticing the natural rhythm,
Rising and falling of our chest and stomachs.
With every in-breath,
We welcome stillness.
And on every out-breath,
Releasing any tension.
And together,
Taking a slow and deep inhale in through the nose.
And releasing slowly through the mouth.
And again,
Breathing slowly and deeply in through the nose.
Gently and slowly out through the mouth.
And one more time,
Breathing slowly and through the nose.
And breathing out through the mouth.
Noticing our toes,
Our feet,
And our legs.
Noticing pressure.
Noticing the air.
Is it gentle?
Is it cool?
Is it warm?
Noticing any tingling,
Any vibrations in our legs.
Noticing any heaviness in the right leg and then in the left leg.
And when the mind begins to wander,
Simply calling it back home and returning to the breath.
Placing our awareness to our stomachs.
Noticing its presence.
Noticing its emptiness.
Noticing its fullness.
Noticing any sounds,
Any discomforts.
Noticing its expansion with every in-breath.
Noticing the way it falls on the out-breath.
When the mind begins to wander and thoughts begin to arise.
Calling the mind back home.
Placing our attention to our shoulders and our chest.
Noticing if there's any heaviness.
Any tension.
Any pain.
Any soreness.
Noticing the way the breath enters into our chest.
Into our lungs.
Noticing the way the air circulates in our bodies.
The beating of our hearts.
Our pulse.
Noticing the body and its automatic functioning.
Its flow.
Its rhythm.
Now placing our awareness to our face.
Noticing any tightness.
Maybe there's tension between the brows.
Maybe our jaws are clenched.
Noticing any tightness around the eyes.
Using the breath to soften the brow,
Unclench the jaw.
And sinking into the shoulders.
Noticing our bodies.
Our vessels.
Our home.
Sending love,
Sending gratitude to every corner of our body.
Every crevice.
Every imperfection.
Every flaw.
Sending love.
Sending nourishment.
From the crown of our heads to the sole of our feet.
Noticing our wholeness.
And that we are complete.
As this practice comes to an end.
Becoming present to our bodies and our breath.
Becoming present to the room.
To the sounds.
Maybe taking a moment to invite movement back into our legs,
Into our hands.
Taking a stretch.
And whenever it feels right for you,
Opening your eyes.
And thanking yourself for being in practice.
