As you begin your practice today,
Perhaps take a moment to pause and find a comfortable place to let your mind and body rest.
This time is just for you.
Feel free to let your eyes softly close if this feels alright.
Start with a deep grounding breath.
Deep inhale,
Long exhale.
See if you can gently guide your attention to the touch of your back against a chair or the floor.
Now softly guide your attention to your breath.
As you breathe in,
Notice the cool air flowing in.
As you breathe out,
Notice the feel of the warm air flowing out.
You may notice a thought or emotion emerge into your awareness.
See if you can notice the thought or the emotion and gently return your attention to your breath.
Now see if you can gently shift your attention down to your toes.
Just notice any sensations that might emerge.
Perhaps you notice a spot that feels uncomfortable,
Tense or painful.
See if you can breathe deeply into these places,
Softening tension,
Creating space.
Gently guide your attention to your lower legs and then to your upper legs.
Notice any sensations that emerge and breathe into the places that need your attention.
Invite each inhale and exhale to soften and massage every muscle with rejuvenating and restorative air.
Now invite your awareness to travel into your stomach and up to your chest.
Observe if there is anything here that would like your attention.
Let's take a deep breath into this place,
Softening and soothing.
Here you might choose to flow your awareness to your upper and then lower back down to your arms,
Hands and fingers.
What do you notice?
Breathe with whatever you can sense,
Inviting each inhale to soften and soothe and every exhale to carry away pain and tension.
Now softly guide your awareness to your neck and to your face.
Take a moment to notice the features on your face.
See if you can breathe into any places that would like attention,
Softening the places that feel tight and releasing any tension with your exhale.
Now pause for a moment to place a hand on your heart,
Tuning in even more deeply to what it feels like inside.
As you continue to breathe,
Notice if there is a part of you that calls for your attention in this moment.
On your next inhale and exhale,
See if you can guide your flow of air,
All this refreshing and healing oxygen,
Right into this space.
Feel this flow of air massaging,
Softening any extra discomfort that you might feel.
On your next exhale,
Invite any tension,
Discomfort or pain to release with this out-breath out into the space beyond your body.
And now when you are ready,
See if you can gently shift your attention back to your feet.
Slowly open your eyes if they are closed and look around your space.
I am honored to have guided you through your practice today and I send you all of my warmest wishes as you step into the rest of your day.
