Welcome to this moment my friend,
I encourage you to lay down for this practice,
To let yourself really surrender and be held by the ground so you too can feel grounded.
Arrive in your body through your breath,
Inhale deeply,
Exhale let it go,
Softly allowing the eyes to close if they haven't already,
Let your arms just be heavy,
Feel right away the gift of this moment,
You cultivating awareness of you,
You choosing to slow down and be in the quiet of your mind,
With zero judgment and only loving awareness,
Notice what is present within you,
Get honest with yourself and name what feelings are here,
Notice energetically how you feel,
Observe what thoughts are swirling in your mind,
One of the most simple and powerful mindfulness techniques,
Whenever your mind feels swirly and overwhelmed,
Go to your feet,
Your feet are the furthest away from your head,
Your mind,
Bring awareness into your feet and begin a body scan,
Notice where your feet have landed,
Relax your toes,
Your ankles,
Let the heels of your feet feel heavy,
Allow your calves,
Your shins,
Your knees to release,
Let go of all muscular energy in your quads,
Your hamstrings,
Your hips,
Your shoulders,
Feel this wave of energy ground you,
Allowing the lower body to completely let go,
Follow your breath out,
Draw awareness to your lower back,
Feel the spine soften,
Let your stomach be soft,
Feel your shoulder blades root down,
And your heart space soften,
Feel every muscle aligning your spine release,
Feel ease wash over you,
Feel this gentle awareness move into your shoulders,
Letting the shoulders melt,
Feel your arms down to your elbows,
Your wrists,
Your hands,
Completely surrender,
Feel every single finger release,
Your palms feel heavy,
Breathe deeply,
Exhale let it go,
Feel the back of your head soften,
The sides of your neck release,
Feel your entire face soft,
Resting your eyes,
Relaxing the space between your eyebrows,
Feel the top of your head soften,
Now as you meet your head,
Your mind,
How do you feel?
Can you notice the peace that you've rediscovered,
That you've cultivated,
Feeling a little more ease,
Calm,
Allow this peace to be like a warm blanket,
Allow it to wrap you up and hold you tight,
Continue to release any lingering tension,
Breathe in,
Let it all go,
What a gift it is to turn inward,
To welcome peace back into your heart,
Your mind,
Your body,
Peace is always accessible to you my friend,
You just have to go to your feet,
Scan the body gently,
Breathe it in,
Let it go,
Maybe allow yourself to just be here for another minute or two,
Only when you're ready,
Finding intuitive movement,
Take it really really slow as you become aware of your surroundings,
Maybe rock your head side to side,
You can even reach your arms out and up,
Finding a stretch,
May you return back to the peace within you,
Knowing that you don't have to search anywhere else,
Take your sweet time coming out of your practice my friend,
From my heart to yours.
