Taking a moment to settle yourself into the space you're in.
You're very welcome to do this practice lying down or Sitting up whatever works for you today in this moment So make yourself just a little bit more comfortable wherever you are You might like to close your eyes and let's start with the intention to give yourself these next few precious moments Just for you,
Whatever concerns worries you might have tell them you're just going to put them aside for now Come back to them a little later.
But right now this is your moment for you What does ease and relaxation feel like in the body if it's helpful you might like to imagine yourself in and a place that you might know in real life or in your imagination that brings about feelings of ease and Relaxation perhaps it's the ocean in the warm sunshine The smell of the salty air or maybe it's a long walk in the forest The cool breeze and the sounds of the leaves rustling through Wherever you find yourself in really bring this place to life stepping into it.
What do you see?
What do you hear?
What do you smell now as you recall these images or memories?
What does it feel like in the body right now?
Is there a feeling of a relaxing in the body and Openness perhaps a little loosening of the jaw or the shoulders Sensing and feeling into these body sensations as you just let these images and memories fade away Really feeling into this feelings of ease and relaxation in the body Let's go a little deeper now and focus your attention at the crown of the head and just sensing and feeling into relaxation at the crown of the head a loosening of tension and then sense and feel this relaxation moving Down through the back of the head and the front of the face at the same time notice how this relaxation travels Through the front and the backsides of the head and the face all the way meeting down at the chin and the neck relaxation softening all the way through the tops of the shoulders Traveling down both arms at the same time and into both hands both arms and hands are relaxed now traveling this relaxation from the top of the torso Softening its way all the way down through the ribcage through the belly and the lower back relaxation through the abdomen pelvis and hips Traveling all the way through both eyes knees All the way down into the ankles and to both feet now sensing and feeling relaxation traveling through Continuously from the crown of the head Washing all the way through you down into the soles of the feet if it's helpful You might like to use the breath to help you as you inhale imagining relaxation Drawing through the crown of the head and as you exhale Sending this relaxation like a wave from the crown of the head all the way through both feet inhaling relaxation Exhaling waves of relaxation from the crown of the head all the way down into the soles of the feet Continuing this in your own time inhale Sensing and feeling relaxation at the crown of the head and exhale waves of relaxation all the way through the soles of the feet Continuing in your own time if it's helpful you might like to Continue to recall the images or memories of this place that brings about feelings of ease and relaxation In the body as you continue to inhale relaxation and exhale waves of relaxation surrounding yourself in this place That brings about ease Noticing the softening in the body if thoughts arise simply bring yourself back to the inhale and the exhale waves of relaxation finishing that last inhale and exhale of waves of relaxation Letting all control go of the breath and bask in the sensation Noticing what is present in mind and body Noticing physical sensation,
Emotions,
Thoughts that might be present But even through all of this notice the deeper Presence and awareness that is also here.
This deep ease and being has always been here Within you and a part of you Opening into this ease Know that you can always bring yourself home to this ease within the body Within your being.
May this relaxation and ease continue to nourish you throughout your day This meditation is now complete.
In your own time whenever you're ready You might like to wriggle the fingers and wriggle the toes.
Give yourself a nice big stretch Ready to continue the rest of your day.
May you be well
