Make sure that your feet are directly underneath your knees,
Helping to support your ankles and your knee joints,
Your palms resting on your lap,
Your back straight,
Your shoulders relaxed.
And take a few rounds of deep breaths here just as we begin this session,
Breathing in through your nose and out of your mouth.
You can lower your gaze down towards the floor,
Close your eyes completely if that feels okay for you.
You'll start to notice the sensation of your feet on the floor,
Feeling fully supported by the ground and the earth beneath you.
Perhaps you feel a little energy drawing up from the earth,
Resonating through the soles of your feet.
Feel where your shins are at in space,
Noticing any sensations in your lower leg.
You draw your attention up to your knees,
Feeling the backs of your thighs press into the chair,
Feeling your palms resting on the tops of your thighs.
You start to draw your attention to the midsection of your body and your torso,
Perhaps noticing the flow of your breath as your belly draws in on your inhale.
Belly gently expands,
Belly gently expands on the exhale.
Maybe you feel the movement of your diaphragm as your lungs fill with air on the in-breath.
Maybe you feel your rib cage gently settle on the out-breath.
Notice the heaviness of your shoulders as they continue to draw down and away from your ears.
Be mindful of the muscles of the face.
Notice if you're clenching your jaw,
You have any tightness in between the space between your eyebrows.
Kind of utilize the breath to relax those areas and draw your attention to the midsection of your body.
And draw your attention further within,
Perhaps feeling the crown of your head lifted up into space.
Pause here for a moment,
Perhaps taking another scan through your body from the crown of your head down to your toes or from your feet back up to your head,
Whichever feels best and right for you.
Just noticing what's going on in your body,
Any sensations of stillness,
Calm,
Relaxation.
You might feel some areas of tension or tightness and that's okay too.
Just noticing without judgment,
Just bringing our attention fully within.
Completing your scan,
Start to deepen your breath,
Really exaggerating that inhale.
Be intentional as you release everything on your exhale.
Really exaggerating that inhale,
Be intentional as you release everything on your exhale.
On your next out breath,
You can gently open your eyes.
Thank you so much everyone.
I appreciate you taking the time to do something loving and nourishing for your bodies just for a few moments this morning and for allowing me to hold space for you.
