Begin by connecting with your breath.
Noticing your inhale.
Noticing your exhale.
Taking a breath in.
And then gently exhaling.
Just noticing the breath,
Not needing to change it in any way.
Noticing where it moves through your body.
Where it begins.
Where it ends.
Breathing at your own pace.
Noticing your breath move through your body.
Just feeling that breath move through you like a wave moves through the ocean.
Sometimes when we breathe in we just breathe in to our mouths or the tops of our lungs.
But on this breath really allow it to fill your body.
Feeling the breath move all the way down your arms to your fingertips.
Feeling your breath move all the way down through your hips and legs down into your toes.
Feeling it move through you like a gentle wave.
And as you breathe in and as you exhale just begin to notice any places in your body where you're holding tension.
And just allow that tension to slowly drift away.
Noticing it in the distance.
And maybe begin to notice places in your body where you already feel relaxed.
Where there's already space.
A sense of peace.
A sense of comfort.
And just as you breathe in imagine breathing in a sense of calm.
And as you exhale imagine breathing out any tension and just allowing it to float away.
And beginning to scan down your body all the way from the top of your head down to your toes.
Starting at the very crown of your head.
And then down the back of your head down the back of your neck down into your shoulders.
And then down the front of your face.
Noticing any tension in your forehead.
Noticing all of the muscles around your eyes.
Noticing your cheeks and your chin.
And as you breathe in and as you exhale allowing your face to soften.
Maybe allowing your mouth to gently open.
And continuing to scan down your body into your neck.
Back into your shoulders.
Noticing your left shoulder.
Noticing your right shoulder.
And knowing that you can always move your body to get more comfortable.
Maybe moving your shoulders up and down to release any tension there.
And then scanning down your left arm and your right arm.
Noticing your biceps and triceps.
Noticing your lower arm and hands.
Noticing your left hand and your right hand.
The backs of your hands and the palms of your hands.
And all of your fingers.
Noticing the fingers on your left hand and the fingers on your right hand.
And maybe even squeezing your hands to make fists.
Making a fist and then just holding.
Squeezing that fist one,
Two,
Three and then releasing.
Letting any tension just move out of your hands.
And maybe doing it once again.
Making fists with each of your hands and just squeezing.
One,
Two,
Three,
Holding,
Holding and then releasing.
And then scanning back up your hands.
Through the backs and palms of your hands.
Up through your arms back into your shoulders.
And then down your back.
Noticing your spine.
Noticing the space between your shoulder blades.
Noticing your lower back.
And then down the front of your body.
Noticing your chest and abdomen.
And again just connecting with your breath.
Breathing in.
And breathing out.
Imagine a glowing source of light above your body.
Maybe it's a pink light or a white light or a golden light.
Or whatever color you might see.
And if you don't see a color of light maybe it's just the feeling of light.
Sometimes we step outside on a sunny day.
Our face up to the sun just to feel the warmth.
And maybe just imagine breathing in the coolness or the warmth of that sensation.
Breathing in the color of that sensation.
And just imagine it moving through your body like a wave.
All the way from the top of your head down into your toes.
And with each breath in just allowing that sensation to bring a sense of relaxation and connection into your body.
Notice all the contact points of your body and the surface beneath you.
Noticing how your body is positioned on that surface.
Just noticing how your body can sink in a little bit deeper.
Just as though that surface is rising up to meet your body.
To fully support you.
So that you can relax a little bit deeper.
And then continuing to scan down your body,
Moving down through your abdomen into your hips and thighs.
Down in through your legs.
Your left leg and your right leg.
Noticing your feet and all of the toes on your left foot and the toes on your right foot.
And again just breathing in and as you exhale imagine any remaining tension just moving out of your body.
Melting out of the bottoms of your feet almost like honey melting into the ground beneath you.
And just connecting with any sensation of relaxation in your body,
Noticing where that is.
And again breathing in that sensation of the light.
That color of light or the feeling of light.
The sensation of light moving through your body like a wave.
And just know that any sensation of calm that you've been able to generate is always within you.
And slowly beginning to connect with the room around you.
Maybe noticing the temperature of the room on your skin.
Maybe hearing any background noise around you.
Beginning to bring a bit of movement into your hands.
Maybe gently moving your fingers and gently moving your feet.
And whenever you're ready,
Opening your eyes and returning to the space around you.
Hoo.
.
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You you you
