Allow your weight to settle on whatever surface that you're on.
Maybe having a sense of the texture of whatever it is.
Its hardness or softness.
How much give there is.
And as you bring your focus to that point where you meet another surface.
Maybe you've got a sense of what quality your muscle has.
And your bone where it's meeting.
Whatever that texture is.
And if it feels available and comfortable.
For you to let go a little more there where you meet that surface.
Or perhaps you're noticing that this is not an optimal position for you to be in.
In which case you're totally welcome to pause at this point and grab blankets or move to somewhere else.
Where you'll be able to focus more fully on letting go as much as possible today.
Making any adjustments that you might need.
And maybe noticing how much comfort you want to give yourself today.
If there's any sense of rush.
To get on with relaxing.
Or if you've made yourself the most deluxe nest.
And noticing how that is for you to give yourself that.
It's a snowy day here while I'm recording.
So you might want to start to notice the temperatures around you where you are today.
The warmth of your body where one part touches another.
Aware of the texture of your body.
Aware of the texture of clothing or blankets and other things that might be keeping you warm.
And sometimes there's some warmth in the surface that you're on too.
Whether that's through blankets and pads and mattresses.
Or the heat from the floor.
Perhaps there's warm sunlight.
And also aware of the temperature of the air that you're in.
The parts of your skin that feel the air around you.
And bringing your awareness to your breath now.
Noticing the temperature of the air as you inhale.
Breathing normally.
And seeing whether you tend to breathe through your nose or mouth.
Or a mixture of the two.
Having a sense of the difference in temperature between your inhale and your exhale.
Inhaling the air slightly cooler than you exhale it probably.
Unless it's super cosy where you are.
And you might have a sense of expansion with the inhale and release with the exhale.
Or it could be something else for you today.
Bringing a name to whatever it is that's happening for you with that pattern of inhale.
What are you breathing in?
And what are you letting go of?
What are you giving out?
What's the rhythm of your breath like today?
Is it a slow and easy breath?
Maybe you've had a cold,
Feeling a bit more congested.
Or been busy and it's a slightly shorter breath from exercise.
Perhaps you might be noticing what you can smell wherever you are.
If you're at home it's not always as easy to tell unless there's something specific going on like a candle or a cooking sort of smell.
Awareness of the whole of your breath.
So the sensation of it,
The texture of the air,
What you can smell and how it moves into your body.
How you can feel that breath elsewhere.
And that might be the feeling the air move into your ribs,
Your lungs,
Your belly.
Noticing how those movements that wave move through your body with each in and out breath.
Where are you feeling your breath most today?
And it might be more of an awareness in your nostrils or it could be somewhere else.
Where's that for you today?
I mean it could be different to normal or different every time you listen to this.
And maybe noticing the sounds around you now too with that little cue from my outside world that you might have heard a little bit in the background here.
It's a snowy day,
There are some very excited dogs and children playing happily in the background here that you might have a quiet sense of.
There are birds singing.
And layered on top of the sounds that I have going on here.
You might want to start to notice the sounds in your space there.
And that might be the sound of your own breathing to begin with.
Can you hear your breath?
Expanding your awareness slowly to start to notice sounds elsewhere.
And that might be a gurgling in your tummy,
It might be a low electrical hum of something in the room that you're in.
That you may or may not have noticed before.
It could be the movement of other members of your household.
Or the sounds of their activities.
Or if it's all quiet in their space.
And perhaps you can hear neighbours.
Some movement going on outside your home.
Or perhaps the next thing you can hear is out in the street outside.
Bringing your awareness to any town sounds or natural noises.
Whether it's busy or calm.
Knowing that wherever you are and whatever else is going on round about you,
You can always bring your focus back to your breath.
Using it as an anchor or as a way of tuning in to yourself.
And you're welcome to stay relaxed and focused on your breath for a while longer if you'd like.
And you can pause this recording.
If you choose.
Or if you're ready to start getting on with something else you might want to start.
Gently move your fingers and your toes.
Taking a morning type stretch.
If you want to.
Or it might be time for a gentle roll side to side to start to feel back into yourself moving.
Noticing how it feels to make that change from stillness to movement.
Are you yearning to get on with the next thing?
Or is part of you saying you want to stay in the cozy nest that you've made for yourself?
Remembering when you're ready to support yourself to come up to sitting.
You've probably already opened your eyes by now.
You're welcome to keep your gaze soft for now if you want to.
If you're up to sitting.
Still bringing some focus to your breath for now.
Maybe giving shoulders a bit of a roll.
And starting.
To take your focus a little further out into your room,
Into your space.
Sometimes taking a few blinks.
Be aware of the space that you're in.
Your position in it.
And doing whatever you need to get on with what's next for you today.
Thanks for joining me.
Hopefully see you soon.
You can find more recordings and videos and options to join workshops and courses at www.
Thebodydooler.
Com I'm Emily the Body Dooler and it's been lovely to have you here today.
Bye for now.
