Go ahead and find a nice comfortable seat,
Feet flat on the floor,
Palms of the hands resting gently on the thighs.
And explore if you can sit up nice and tall,
Lengthening through the spine.
I'll need to rest the shoulders gently,
Find a little bit of ease.
Then begin to draw your awareness and your attention to the breath,
Just simply noticing how the breath feels in the body.
Maybe your awareness is drawn to the rib cage,
The chest,
Maybe the belly,
Sides,
Waist.
Maybe the awareness even comes to the tip of the nostrils,
Feeling the temperature of the air.
As you breathe in and as you breathe out.
I'll invite you to draw your awareness and your attention around the face and the head.
Let's see if we can explore softening.
I'll invite you to explore softening a little bit more around the forehead,
The eyebrows,
Softening around the eyes,
The temples.
Maybe see if we can release a little bit around the cheeks,
Around the jaw,
Softening a little bit around the mouth,
Maybe even the inside of the cheeks,
The tongue,
And softening through the chin,
The neck,
Around the ears,
And around the whole scalp.
Just notice and explore if you can find a little bit of extra softness around the whole head,
Softening the skin,
The muscles.
Now I invite you to draw the awareness and the attention down to the shoulders,
Collarbones,
The shoulder blades,
And the arms all the way down to the hands and the fingertips.
Let's see if we can bring a little bit of that softness in the skin,
The muscles,
The tissues around the shoulders,
Collarbones,
Shoulder blades,
And all the way down the arms,
Palms of the hands,
Tips of the fingers.
And then I'll invite you to draw the awareness towards the torso,
Around the ribcage,
From the sides,
The back,
Maybe even noticing if you can find that little bit of extra softness with the breath as you breathe out.
Maybe letting the awareness go a little bit further down the torso to the belly,
The sides of the waist,
The lower back.
Maybe exploring if you can find a bit of extra softness there.
The whole torso,
The chest,
The belly,
Softening with every breath out.
And then I'll invite you to see if you can let that softness just make its way all the way from the top of the spine as you exhale down the length of the spine down to the bottom.
Just letting the awareness go from the top of the spine to the bottom of the spine with every breath out.
Letting that softness just trickle down the length of the spine.
And let the awareness come down to the hips.
Maybe feeling the connection with the support beneath you.
And let that softening around the hips ground you down into the support.
And then I'll invite you to let the awareness come down to the hands,
The thighs,
Connection between the two.
Again exploring and find a little bit of softness down through the legs through the thighs.
Really letting the awareness rest on that support between the hands and the thighs.
I'll invite you to let the awareness come all the way down the shins and the calves to the feet through the ankles right down to the soles of the feet.
Feeling the connection the ground with the earth with the floor beneath you.
Maybe even allowing yourself to soften and release into that support.
And then lastly let's see if we can take the awareness and with every breath out let that awareness go from the top of the head all the way down the body reaching the soles of the feet.
Every breath out maybe find a little bit of extra softness extra connection the seat hands and the thighs and the soles of the feet.
Gently allowing the earth to support you to ground you.
And then if you'd like you can continue to just sit and connect with the grounding for a few minutes or if you're ready go ahead and blink open the eyes.
