So often throughout the day we drift.
Into thoughts.
Into tension.
And to everything outside of ourselves.
This practice is an invitation to return.
To come back into your body.
Back into the present moment.
And come back to yourself.
So I'll invite you to find a comfortable position,
Whatever that looks like for you today.
And allow your hands to rest softly.
When you're ready,
Gently close your eyes.
Let's begin with the breath by taking a slow inhale through the nose.
And then exhale gently through your mouth.
Again,
Inhale deeply.
And softening on your exhale.
Allowing your breath to return to its natural rhythm.
Drawing your awareness to the top of your head.
Just notice any sensations here.
Without trying to judge them or label them.
We'll begin to draw our awareness down through the body.
Moving towards your forehead.
Maybe softening the space between your brows.
Drawing awareness to your eyes.
And down into the jaw.
Unclenching it ever so slightly.
Moving awareness to your neck.
Allowing the muscles to relax here.
And into your shoulders.
Notice if you've been holding anything here and if it feels safe to do so.
Just allow a small release.
Drawing awareness down through your arms.
Relaxing your elbows and your hands.
Feeling the weight of your arms wherever they rest.
Moving your awareness into your chest.
Maybe into your heart space.
And notice the rise and fall with your breath.
Let's move your attention towards the stomach.
Softening the belly.
And letting go of any holding.
Drawing your awareness towards your hips.
And your pelvis.
Allowing your body to be supported and held.
Shifting awareness into your legs.
Your thighs.
Your knees.
And into your calves.
Moving that awareness down into your ankles.
Into your feet.
And your toes.
Feeling the full weight of your body.
Resting here.
Supported by the surface beneath you and then gently zooming out.
Sensing your whole body at once.
Breathing.
Existing.
In this moment.
And as we come back to our bodies Take a final deep breath in.
And slowly exhale out.
Just pause for a minute to notice.
What's shifted within.
Even if it's late.
Know that this is always available to you.
This return,
This pause,
And this presence.
You don't have to leave yourself to move throughout your day.
So when you're ready,
Slowly open your eyes and come back to the room around you.
Thank you for your practice.
Namaste.
