If you can,
Allow yourself to find a lying position.
Maybe even putting some props under the knees if that feels good.
Or if you're just in a seated position,
Finding as comfortable as a position as you can.
Making sure to uncross your body parts and finding a position that you can hold comfortably for the next 10 minutes or so.
Allowing yourself to take a deep inhale in through the nose and letting it out slowly through the mouth.
Allowing yourself to be present in the right now moment.
Letting go of whatever it is you were doing right before this.
And letting go of whatever you have to do after.
Just allowing yourself to be really present.
And as you bring your awareness to different parts of your body,
Imagine that a warm light is shining on each of those body parts.
Bringing a deep sense of ease,
Love,
And relaxation as you move your awareness from body part to body part.
Starting with the toes.
Bringing that warm light to each of your 10 toes.
Letting go of any stress or tension in the toes and the feet.
Allowing them to relax more and more as that warm light covers your toes and feet.
Now moving that light up through the ankles,
The shins,
And the calves.
Allowing your body parts to become heavy and sink into the ground.
Just trusting whatever it is that you're either lying or sitting on to fully support your weight as you let the stress and tension melt away.
Now bringing that light up through the knees,
Upper thighs.
Seeing if you can use your breath with each exhale.
Letting go even more of any holding or effort in the thighs.
And just letting them relax.
Relaxing even more if you can.
Allowing the light to travel through the pelvic region and the buttocks.
Allowing them to relax and be supported even more.
Any tightness,
Just allowing it to melt away in the stomach.
Taking a deep breath in and relaxing the stomach muscles as much as you can.
Dropping deeper and deeper into relaxation.
Letting go as fully as you're able to right now.
Letting that warm light melt away any remaining stress or tension.
Now moving the awareness to the chest.
First noticing any tightness or tension that might be present.
And then taking an inhale.
And with the consciousness of your exhale,
Letting go of any remaining stress and tension in the chest as much as you're able to.
Feeling yourself being held by the right now moment.
And the shoulder blades.
The low back.
Letting that warm light travel up the back and to the neck.
Now feeling your entire torso from the stomach,
Chest and back where we hold so much tension.
Just allowing yourself to let that go and let it melt away.
Deeper and deeper into relaxation and ease.
And letting that warm light travel down both arms.
Down the biceps.
Back of the arms.
Perhaps feeling your arms becoming heavier and heavier as you allow yourself to be supported.
Letting go of any effort.
Letting the stress and tension just melt away and drip off down the fingertips.
There's nothing left to hold.
Now shining the light on the throat and neck.
If there's any tightness there,
Just allowing it to open up and relax.
And the jaw,
Are you holding any tension in the jaw?
Maybe letting your lips part and your tongue hang heavy.
Just allowing yourself to relax even more if you can.
Bringing the light to your cheeks and the forehead.
Consciously relaxing any tension.
Dropping deeper and deeper into relaxation and ease.
Now bringing that warm light to the tippy top of the head.
And as that light travels down your body,
Just thanking each body part.
For showing up for you and working as best as it can to support you.
Thank you head,
Chest,
Back,
Arms and hands.
Thank you stomach and thighs and knees,
Lower legs and feet.
For supporting me as best you could today.
And now turning your attention to those body parts.
And giving them the support they need through your attention and loving awareness.
When you're ready,
You can slowly blink the eyes open.
And bring some movement to your body parts.
And make your way to a seated or standing position whenever you're ready.
