It's time to wind down.
Sitting in a comfortable position,
Or lying down,
Legs uncrossed,
Arms by your side.
Take a moment to get comfortable and close down the eyes.
It's time to let go of thinking and switch on your sensing and being mode.
So for the next little while,
There's nowhere you need to be.
There's nothing you have to do.
Try and let go of any expectations you might have about how you'd like to feel.
And notice how you actually feel instead.
Whatever arises,
Be it in sounds or thoughts,
Sensations,
It's perfectly okay.
There's no need to resist anything.
Resisting just creates more tension,
More stress.
So simply go with your experience.
And as best you can,
Whenever you realize you've forgotten your focus,
The present moment,
Just bring your awareness back.
So we're gonna take a journey through our body now,
Bringing our mind and body into balance.
And when you're ready,
Let's begin.
Start by bringing your full awareness to your feet.
Chin into the whole foot,
The heel,
The arches,
And the toes.
Feel the spaces between the toes and the tips of the toes.
Notice the top and the sides of the feet.
Allow your awareness to explore every part of your feet.
Allow your awareness to explore every part of your feet.
Then allow your awareness to move up into the ankles.
Then allow your awareness to move up into the ankles and the calves,
All the way up to the knees,
All the stabilizing muscles around the knees.
Just tune into any sensation or lack of sensation you can detect in the knees.
And then allow the awareness to move up into the upper legs and thighs,
The fronts of the legs,
The backs of the legs,
Right on into the buttocks,
The pelvis.
Just notice if you're holding any tension here.
And notice how you don't need to try and become more relaxed.
That creates extra effort,
Tension.
Simply all you need to do is notice tension and the body naturally lets it go.
Bring your awareness into your torso now,
Tuning into the tummy.
Notice how it's continually moving with your breath.
Maybe expanding your awareness up into the chest now.
Feel the chest,
The ribs,
The lungs expand with each in-breath.
And notice how it's moving with your breath.
And notice how it's moving with your breath.
And notice how it's moving with your breath.
Feel the chest,
The ribs,
The lungs expand with each in-breath.
Contract with each out-breath.
Feel the breath moving in all directions from the centre of your chest.
And then maybe exploring the back body now,
Tuning into the lower back,
The middle back,
The shoulder blades,
The places between the shoulder blades,
Right on up to the shoulders.
Notice your posture.
Feel into your shoulders from the inside out.
And allow the awareness to move down the arms,
Past the elbows,
The forearms,
And the wrists,
Down into the hands.
Bring your full awareness into your hands,
The fronts of the hands,
The tops of the hands,
The palm of the hands.
Tuning into the fingers,
The spines,
Tuning into the fingers,
The spaces between the fingers,
The very tips of the fingers and thumbs.
Tuning into the left hand and the right hand,
Both hands together.
And then when you're ready,
Bringing your awareness back up to your neck and shoulders,
Feeling into all the muscles around the neck,
Tuning into the head and the face,
Noticing the lips,
The tongue,
And the jaw.
Feeling the cheeks,
The ears,
And the air moving in and out of the nostrils.
Connect to your eyes and all the muscles around the eyes and breath.
Connect to your eyes and all the muscles around the eyes and brow.
Right on up to the forehead and the top and the back of the head.
Now that you've taken a journey around your whole body,
I invite you to scan down your body once more,
Noticing any tension that might still be there,
Acknowledging it and allowing your awareness to bring your whole body into a state of stillness.
Letting go of the need to focus on the body now.
Just allow yourself to rest in complete non-doing for a while.
No effort,
No trying.
Allow yourself to simply be.
Letting go of the need to focus on the body now.
Just letting go of the need to focus on the body now.
Letting go of the need to focus on the body now.
Letting go of the need to focus on the body now.
Letting go of the need to focus on the body now.
