Just find a comfortable seat to start.
And let yourself arrive in the body.
You might take some small adjustments.
Let your eyes close and the breath deepen.
Maybe there's a few fuller breaths in through the nose and out from the mouth.
On your exhale,
Feel like you're emptying out.
Anything that isn't this moment here.
Give yourself a little bit of extra time to arrive.
Maybe you roll the shoulders up,
Back and down.
Move through your spine,
Your hips.
Maybe there's still a few fuller breaths that help you to stretch out and to let go.
Until you find a position where you feel comfortable.
And it's time to move through our relaxation practice.
Trusting that as we go through a body scan here,
All we need to do is relax and the meditation will naturally open up.
Become aware of the forehead and scalp.
Weaving your breath and your awareness around the face,
Scalp,
Temples.
Softening these tiny muscles.
Open the eyeballs,
Eyelids,
Cheeks and jaw.
Open your throat,
The sides of your neck and the base of the skull at the back of your neck.
And as the relaxation moves down the body,
Keep softening right from the crown of the head,
All through the face,
Down through the chest,
Back of the shoulders and arms relaxing.
Make a few smooth,
Full breaths through the heart space,
Feeling every sensation and relax.
Your attention is sinking downward and inward.
Relax your ribs,
Diaphragm and all the muscles of the abdomen.
Keep your breath through the lower back,
The sides,
The back of your hips and soften.
Relax all the muscles of your pelvis and hips.
Using your breath to soften,
Identify the body parts with the breath and release.
At the bottom of each breath,
As you relax all the muscles,
Notice there is stillness at the end of each exhale.
Using every muscle from crown to pelvic floor.
Relax your thighs,
Knees,
Calves and the tops of your feet and the soles of your feet.
Feel how the breath is weaving through the body,
Expanding and filling the body and exhaling and emptying out all the unnecessary resistance to this moment.
At the end of each exhale,
You end up in a zero point.
As you rest here,
Let yourself sink in.
Not moving outward anymore,
But resting inward,
Even as the thoughts unravel and the body transforms and adapts.
You keep your clearing,
Relaxing,
Scanning breaths.
Relax all the muscles,
The back of your hips and the soles of your feet and the tops of your feet and the soles of your feet.
There's a little smile through your cheeks and eyes,
Helping the energy that's moving with your breath to be a bit more sweet,
Nourishing,
Softening,
Allowing.
As you soften the skin and start to move your attention inward to the heart space.
It might even feel nice to bring a palm on the chest.
Or you might relax all the energy above the shoulders,
Sinking it down,
Breathing it through the heart.
As if it's the very first time you sensed your heart and your center,
Your stillness core.
And let this be enough to breathe through the heart,
Return to your middle,
Relax and feel.
Let's let it reach our halftime.
Strawberry
