Let us begin by making ourselves very comfortable.
Adjust your body as you need to in the posture that you are in.
Making yourself very comfortable.
Taking a deep breath or two.
Breathing in deeply and breathing out.
Just breathing in deeply and breathing out.
Let us focus gradually on the body,
How you are feeling in the body,
Any sensations throughout the body.
The best way to focus is to bring your awareness down to your feet.
Giving the toes a little wriggle.
Tightening,
Arching the feet and releasing.
Tighten and release.
Noticing if there is any tension at all through the feet and through the ankles.
Again rotating the ankles.
Tightening and releasing up into the calves of the legs.
As I am talking your mind may be active,
Thinking of different thoughts and that is fine.
Thoughts,
Feelings can come and go.
Just gently bringing yourself back to focus on the body as much as you can.
Noticing any stress at all through the major muscles of the legs up into the thighs.
Again tighten and release these big muscles.
Squeeze and on the breath out release.
Just breathing in and release.
Any tensions you are feeling in your body and adjusting your posture as you need to.
Just wriggling around a little bit.
Totally adjusting your posture.
Focus isn't about forcing yourself in any way at all.
This is time out for you.
Time out to check into the body.
Noticing any stresses or tensions in the body.
As we scan through become aware of the major organs and major structures of our body.
Bringing your awareness down into the centre of your hips.
Into the pelvic floor.
If there is any tension here tighten and release those muscles.
Tighten and release.
In the energy system of the chakra is the first chakra is about being grounded in the physical world.
Beating along in the physical world with money,
People.
Thoughts can come and go.
Bringing your awareness gently back to your breath.
Breathing in deeply now.
Breathing in.
Gently and evenly as you can.
Just noticing your breath as we focus on the lower abdomen.
Second chakra.
Flowing through to the lower back.
All the issues here around our sexuality,
Our creativity,
How we connect with people.
Having our needs met.
Any tightness in this part of the body.
Breathing in and releasing.
Just in your posture.
Tuning into the abdomen,
The solar plexus,
All those organs through our stomach.
Middle of our back.
Third chakra.
Very often we hold a lot of emotions and fears and tensions.
Tighten up.
Again breathing in and releasing.
Placing your hands on your abdomen and breathing against your hand.
Just noticing any tensions.
Going up to the heart and chest area.
Breathing in deeply into the chest area.
Opening up the chest.
Breathing out.
The chest area of course relates to love.
Receiving love.
Breathing in life.
Being involved with life.
Right through to tensions through our shoulders,
What we might be carrying.
Tensions of the day.
Tensions in our life.
Emotional tensions.
Breathing in.
Really opening up that chest if you can.
And moving your posture to allow the chest to open as much as you can.
Breathing in evenly and fully.
Again the thoughts can come and go as we move our tension up into our shoulders.
Up into our neck.
Throat.
Any tensions here at all.
Just gently moving the neck back and forth.
Just tightening and releasing on and out.
Tighten and release.
All those muscles just be a little more relaxed.
You might like to imagine you are somewhere very relaxing in a warm bath or warm sand.
Soft grass.
Feeling the support now of where you are sitting or lying.
Just gently relaxing.
And breathing and breathing out.
Any tensions through the shoulders.
Again tightening the shoulders and releasing.
And gently rotating the neck to release any tensions.
The centre of the chest is the fourth chakra and the throat is the fifth.
And in that energy system these areas relate to our own self love.
Receiving love.
Deserving love.
Our own sense of worth.
And in the throat expressing that love.
Receiving our own inner dialogue.
Our own ability to speak up.
Bringing your awareness to any stress or tensions around your feelings at all.
And breathing those out.
Becoming aware of your feelings.
And not being too concerned about doing anything but just noticing and just keeping up that breath.
Just noticing any tightness and breathing evenly.
Becoming aware of any tightness through the face and the jaw.
You might like to rotate the jaw back and forth.
Squelch up the nose.
Very good for your health to just squeeze up the face.
Make funny faces and release tensions and release tensions around wrinkles.
Allowing the eyes to relax.
The eye leads to be heavy.
Around the skull,
The ears.
Any stress or tensions.
Noticing that and allowing that to be here as you become more and more present.
More and more present to yourself.
Bringing your awareness now down through all of your body.
Noticing any tensions or tight spots.
And they can be here.
All you have to do is just notice them.
You might like to imagine that there is some space around any tight spots.
Muscular tensions.
Any stress that you are feeling or anxiety.
Just giving that some space.
Imagine it is surrounded by some space and the tensions and tightness can be here and come out or open up into that space.
Giving space to any tightness or tensions.
Feeling space,
Allowing,
Opening,
Allowing any tensions or stress.
Gently breathing in feelings of relaxation as you are listening.
Breathing in,
Allowing the music to relax.
Feelings can come and go.
Present to any tensions.
Giving them space.
Not pushing away.
Not resisting them or wanting to change them.
And anyway just allowing,
Opening and allowing.
Very,
Very gentle towards any tensions in the body.
Bringing a soft breath.
A gentle breath to any tensions.
Opening.
Opening.
Allowing those to be here totally and fully.
To be loving to yourself.
Using your breath to gently release.
Not forcibly,
Gently.
Giving a gentle sigh here and there for the next few moments in your own time.
Breathing and being gentle to any tensions or stress.
Nice and gentle.
You
