Sometimes in the middle of a really busy day,
You just need to find a little bit of ease.
So wherever you are,
At the office,
A conference,
Before a big meeting,
I'd like to invite you to take a moment with me.
Deep belly breath in,
Deep belly breath out.
One more time,
Deep belly breath in,
Deep belly breath out.
Releasing all control of the breath and simply take a moment to feel into all of the sensations,
Emotions and thoughts that might be present.
Simply acknowledging them.
Let's start with the intention of what brought you here today to this particular session.
And how would you like to feel at the end of this session?
Perhaps a little bit of relaxation,
A little bit of easing intention.
How would that feel like in the body?
And really stepping into those sensations in the body,
Those feelings of ease and relaxation.
Perhaps there's a softening and bringing attention to the crown of the head.
Traveling all of the sensations from the crown of the head down into the forehead.
Noticing the sensations in the forehead.
Perhaps there's a tension between the eyebrows.
And then traveling sensation from the forehead all the way down through the eyes,
Down through the nose,
Through the cheeks and the cheekbones.
And then traveling sensations all the way down through the jaw,
The neck and the base of the throat.
And then bringing attention here at the base of the throat.
Sensing and feeling your way across the top of the left shoulder,
All the way down through the left arm,
Elbow,
Forearm,
Wrist,
Left thumb,
Index finger,
Middle finger,
Fourth finger,
Pinky finger,
Palm of the left hand,
The back of the left hand,
The entire left hand as sensation.
Now bringing attention back to the base of the throat again.
And then traveling sensation all the way across the top of the right shoulder.
Sensing and feeling your way through the right arm,
All the way down to the elbow,
Through the forearm,
Right wrist.
Sensing and feeling the right thumb,
Index finger,
Middle finger,
Fourth finger,
Pinky finger,
Palm of the right hand,
Back of the right hand,
The entire right hand.
Now bringing attention back to the base of the throat once again.
And then sensing and feeling your way through the chest and the torso,
All the way through the torso and the rib cage.
Sensing and feeling your way all the way into the abdomen.
And then bringing attention through the abdomen into the hips and the pelvic area,
Front and back.
And then bringing attention to the left hip.
Traveling sensation down through the left thigh,
Into the knee,
All the way down through the shin and calf,
Into the ankle,
The left heel.
Sensation through the entire left sole,
Big toe,
Second toe,
Middle toe,
Fourth toe,
Baby toe.
The entire left foot lighting up as sensation.
Now bringing attention back to the pelvic and hip area once again.
And then focusing attention in the right hip.
Traveling sensation through the right thigh,
All the way down into the knee.
Traveling down through the shin and calf,
Down into the right ankle,
Right heel,
Sole of the right foot,
Big toe,
Second toe,
Middle toe,
Fourth toe,
Baby toe.
The entire right foot lighting up as sensation.
Now sensing and feeling the left side of the body,
From the crown of the head all the way down to the left foot as sensation.
Now switching over to the right side of the body,
From the right crown of the head all the way down to the right foot,
Lighting up as sensation.
Now both sides of the body lighting up at the same time as sensation.
Noticing that even through all of these changing sensations,
A deeper sense of ease and relaxation also present.
Now bringing attention to the breath,
Noticing the inhale and the exhale.
Let's begin to deepen the breath,
Inhaling from the belly,
Noticing the belly rising as you inhale,
Noticing the belly releasing as you exhale.
Continue to inhale deeply through the belly and exhale deeply through the belly.
You might like to count on the next inhale,
Seven and seven exhale.
Count six,
Inhale,
Six,
Exhale.
Continue to count all the way down to one.
At the end of the count,
Start again from seven and count your way all the way back down to one.
At any point you might lose your count.
Start again from seven on the inhale,
Seven on the exhale,
All the way back down to one again.
Now releasing all count of the breath and simply notice what is present here in this moment.
Any changing physical sensation,
Emotions or thoughts that might be present.
But noticing even through all of these changing sensations,
Emotions and thoughts,
This deeper presence and awareness is also here.
An ease,
A relaxation,
Perhaps even stepping back into the intention you set at the start of this session.
Continuing to feel into this ease and openness within the body.
Know that you can always bring yourself home to these sensations.
This ease and presence is always here with you.
Taking a moment now to thank yourself for taking this time for you and sensing and feeling your way into one other thing you might be grateful for today.
The light in me acknowledges and recognizes the light in you.
Thank you for practicing with me and have a beautiful rest of your day.
