Yeah so just using silence and this moment to notice what's going on within you points of contact with the floor points of contact with what you're resting on noticing your breath if there's any tendency to hold the breath or if it's flowing freely and enjoying this moment of slowing down a little bit slowing down noticing and just check what you're picking up within yourself right now in this moment physically maybe some holding in the shoulders or holding in the jaw or squinting of the eyes tensing up of feet or hands and see as you are resting in this moment if you can just let any areas that are a bit tense just soften a little bit and it can be really good to just remember that you being here spending this time is already really beneficial so you don't have to worry about achieving maximizing relaxation you're already achieving relaxation just by being here or in other words your whole nervous system your whole body is benefiting from slowing down in this way even if some parts of you are still spinning or thinking about responsibilities and things that's okay but also you're here with your feet on the ground noticing your breathing and physically aware of what your body what's going on in your body and just to check that you really are aware of what's going on in your body and you're not drifting off into thoughts too much maybe just a mini body scan could be a really good idea just starting at your feet slowly moving up your legs checking in with the knees and traveling up to your hips and your breath in your belly and noticing the chair that you're resting on that contact,
That holding,
That support always here supporting,
Always here holding of course a deeper layer of that being the earth the earth always being here holding,
Supporting and then coming back to your lower back traveling up to your upper back going into the left shoulder and the left arm all the way into the fingertips of the left hand and before we travel over to the right just remembering it's not about relaxing each body part,
It's just checking in what's there,
Just literally sensing what is there because if we try to relax often there can be a really subtle undertone of tension within the body and that but if we just bring compassion and awareness to our body our body knows how to relax so we can let go we can just notice to then traveling over into the right shoulder and the right arm just letting your beautiful awareness travel down into your hand and just seeing what you sense here in your hand,
In your right hand if you're anything like me you might not spend too much time in your daily life exploring your right hand,
So just sensing what sensations are here knowing that this body awareness signals safety to your nervous system and to your brain and also is interesting to see what's going on within my body right now and then making a bit of a jump from your hand to your chest and maybe noticing your heart in your chest feeling the gentle beating so vital for your body,
Your being,
For your aliveness and it's always showing up just doing its thing you don't have to do anything for it so maybe even a few moments of gratitude for your heart everything it's doing just on a purely physical level how it beats faster when it needs to and beats slower when it needs to how every function within you is possible because it's here and then gently transitioning to your throat and to your jaw,
Left side of your lower jaw again just like with the hand and with the heart just noticing what's there we don't have to change anything we're just here with our awareness because our body knows how to relax just like how our heart knows how to beat and then checking in with the right lower jaw,
Right side and although we may not have an agenda to change anything the jaw may be waiting to have a signal to relax and let go a bit or it may not be ready and that's also okay it's just opportunities that we're offering there's never any forcing to do anything just opportunities so if your jaw wants to relax or not just take some calmer breaths to accompany it if it does want to relax then you can use the out-breath to just allow it to let go of whatever it wants to let go no expectation just opportunities so there will always be another opportunity as well and just as a last check-in with the jaw for now just see if there's anything that it wants to communicate with you and just letting you know that you're here and the word that's coming through for me is that the jaw is like the epicenter of safety the epicenter of trying to keep us safe so just like with the heart where we could have felt so grateful can feel so grateful for everything it does maybe you'd also like to extend a bit of gratitude for everything your jaw does and tries to do even if the outcome can sometimes be pain and annoying symptoms in essence it is the epicenter of safety trying to keep us safe it's like how symptoms can either be framed as the problem or the beginning of the solution showing up again and again and again and again until we can resolve whatever is underneath it so in some way also coming back to the idea of opportunities it's always offering us opportunities yeah and just being gentle with yourself because there can be a lot of emotions connected to the jaw and safety and trying to be okay so just remembering you're connected to your breath and your feet on the floor and your compassionate presence and then when you are ready to move on to another part of the body slowly just slowly come to your cheeks and exploring those sensations if there was more in your jaw just letting it know that you will come back if that feels right for you but for now you're just taking this time to ground so that you've got more capacity to be there for anything within you so letting the light of your awareness shine into the rest of your face and head and so much that remains there like your eyebrows your eyes your nose gosh we could spend all day being grateful and your ears of course left ear right ear and your whole head which of course also connects to your spine so just checking in with your posture and I'm feeling such a deep sense of gratitude for all these bodily parts and functions right now just see what you're feeling as you've become aware of your body maybe you even have a sense of whole body awareness not just individual parts but just being aware of being alive aware in this whole body and when we ask people what do they really want a lot of people answer to feel alive to feel alive supposedly that's why we do crazy things like jumping out of planes and but with the body awareness we can also have a sense of being alive right now in this moment I'm just reflecting on a very simple question the answer for that will be unique for you but what is missing right now to feel complete to feel alive to feel okay what's missing right now as you're here with your feet on the floor present in this moment and as a last check-in because we've mostly checked into the physical side of our body which of course connects to all other aspects of our being as well just check emotionally if there's anything present for you right now and just like we've noticed with our awareness what our body feels like how our hands feel how the heart feels how the jaw feels just notice how that emotion feels within you you might just get a tiny bit or a bit more and see if you cannot label it or want to change it or feel it so that it will relax see if you can just be with it with your awareness you'll be all right and just like how you were grateful for your heart and your jaw maybe you'd also like to be grateful for this emotion even if it's not going to be the same because it's not clear what its role is and all of that because it most likely is trying to help in one way or another maybe even connected to that epicenter of trying to keep you safe but then just sensing again where you are with your feet and the surfaces that are supporting you and having a sense of your whole body awareness your aliveness and really taking your time but getting ready to transition out of this session today and coming back into your space have a beautiful day or night much love soak up these soothing vibes
