In a seated position,
Take a moment to drop into your body.
If you feel comfortable,
You can gently allow your eyes to close.
Feel the heaviness pouring over your eyelids,
Over your cheeks,
And over your jawline.
Feel the strength of your neck holding up your head as it softens into your shoulders.
Feel the weight of your right arm.
Relax your right arm.
Now feel the weight of the left arm and relax the left arm.
Feel the natural rise and fall of your chest as you breathe in and out.
Imagine the space behind your ribs as your gentle breath hugs your heart.
As you continue down the body,
Take a deep breath into the base of your belly.
Slow exhale,
Relaxing further,
Falling deeper into a state of relaxation.
Feel a gentle settling of your body into the seat.
Feel your hips release.
Notice the weight of your right leg and then your left.
Imagine the backs of your knees,
The front of your shins,
The back of your calves.
Let any tension left in the body melt down through your ankles into the bottom of your feet and into the floor beneath you.
Notice the space around your body.
Feel the temperature of the air on your skin.
Gently bring your focus to your forehead and then moving up to the top of your head.
Send your awareness to the space around your body,
Imagining a warm glow surrounding you.
And then move your awareness above your head to the top of the room you are in or the space you are outside.
Softly follow your focus outside the room or space to the top of the building.
Feel the air outside.
Then gently bring your focus high above the building you are in,
Just gently touching the clouds.
Feel the air expand and become cool to the touch as you find yourself moving up through the clouds and moving your focus above the clouds into the bright blue sky.
Feel the floating sensation as everything around you becomes blue and soft.
Finding anywhere else in the body that needs to be lifted up into the bright blue softness,
Relax and be at peace.
Finding yourself in this expansive,
Beautiful space in the sky.
You notice that your focus and your energy has taken the shape and the form of a beautiful,
Bright white feather.
Begin to follow the feather as it gently floats down towards the clouds,
Swaying side to side through the clouds,
Down over the trees,
Swaying back and forth,
Gently landing on the top of the building and then moving through the building back to the top of the space around you and being absorbed gently into the bright light around your body.
Feeling grounded,
Relaxed,
At peace.
Feeling a sensation of that groundedness as your feet continue to connect to the earth.
You start to notice the air in the room,
The temperature against your skin.
You notice how soft your breath has become,
That gentle rise and fall ever so slight and calm.
And notice the space between your fingers and imagine that beautiful feather laying gently in your hands.
Feel all of your focus moving into the palm of your hands.
Feel how peaceful and relaxed and at ease you feel in this moment.
And gently bringing your focus back to the rise and fall of your breath and then back to the center of your forehead as you take one more scan from head to toe of anywhere that needs just a little bit of extra space and breath and then inviting yourself to become present in the body,
In the space,
In this room.
Take three deep breaths beginning with a deep breath in and a long exhale.
Another deep breath in and exhale.
And then on your last inhale,
Deepest breath of this practice,
Taking one last sip of air.
And then as you exhale,
You can relax your jaw,
Gently open your eyes.
Maybe sway your head side to side,
Open and close your jaw,
Move your fingertips and reenter the space,
This room in a much more relaxed,
Peaceful and easeful space.
