Take a moment to get settled.
Find a comfortable position and make any adjustments you need.
Take your time getting settled and when you're ready,
Come into stillness.
If there's any noticeable tension,
Start to relax and bring your awareness to your breath,
Deepening your inhalation and lengthening your exhalation.
Noticing the rise and fall of your chest.
Start to bring your awareness to the surface you're on,
However the floor,
Chair,
Bed is supporting you.
Notice if it's soft,
If it's firm,
Maybe notice the temperature of it,
Is it cool or warm?
Bring your awareness once again to your breath,
Noticing the rise and fall of your chest,
The expansion and contraction of your ribs.
Let your body settle in heavier onto whatever surface you're on.
If you have thoughts that are continuing to pop up,
Let them come up and let them go by.
Don't attach yourself to them.
Try to redirect your attention back into your body.
Start to bring your awareness to your feet,
Relaxing each toe on your right foot,
Relaxing each toe on your left foot,
Releasing any tension in your ankles.
Let this attention rise up to your shins,
To your calves,
To your knees,
Relaxing and releasing as you go,
Allowing that exhalation to support you in the letting go.
Noticing the fronts and backs of your thighs,
Bringing awareness to your glutes and releasing any tension and sending this release up into your hips and into your abdomen.
Let your belly take up space.
Bring this awareness up your back,
Lower back,
Mid back,
Upper back.
Continuing to take deep breaths by noticing the rise and fall of your chest,
By noticing that moment when your inhale becomes an exhale or when your exhale becomes an inhale.
Bring awareness to your collarbone.
Notice your heartbeat,
Consistent and strong,
Always beating for you in the background.
Guide your awareness down the left arm,
Upper arm,
Elbow,
Forearm,
Wrists,
Hand,
Fingers,
Releasing any tension.
And the same with your right hand,
Upper arm,
Elbow,
Forearm,
Wrist,
Hand and fingers,
Letting it go.
Take a deep breath in and out.
Focusing on your neck,
Releasing any tension and following this up into your jaw,
Your cheeks,
Your lips,
Your nose,
Your eyelids,
Eyebrows,
Forehead and scalp.
Letting everything fall away.
Relaxing even deeper.
Let this feeling of relaxation hold you for a few minutes.
Let it ground you into your body.
Let it support you.
Let it help you reset.
This is what it feels like to be in your body.
Let this feeling guide you throughout your day or guide you into restorative sleep.
Thank you for listening.
