I invite you just to find a way of sitting in this moment so that you can truly ground yourself.
Allowing your awareness to descend into your body and starting to take a few deeper longer breaths all the way in and all the way out and again all the way in and all the way out and as you continue that longer deeper breathing just welcoming yourself home in this moment welcoming yourself back offering that sense of refuge in this moment.
I'm just checking in with yourself for how you are right now I'm noticing any tightness any tension noticing any moods,
Emotions,
Any thoughts welcoming them into this moment allowing them to be there.
There's space enough for all of it today to help make a little bit more space.
I invite you to bring your awareness to the very top of your head.
I'm going to crack that egg of liquid ease and allow it to flow through our entire body,
Allowing a bit more space.
So allowing that ease to flow into your forage,
Feeling it,
The muscles open,
Letting go of whatever tension there might be around your eyes behind your eyes as best you can relaxing your cheeks,
Your jaw,
Even allowing that sense of unhinging your jaw letting your tongue fall stuck in your mouth allowing that sense of liquid ease just to flow down your entire face taking with it any tightness tension particularly on the longer deeper out-breath.
I'm scanning down the back of your head now down your neck and across the top of your shoulders allowing that liquid ease to flow.
Flowing onto all of the tight areas,
The knots,
The tensions across your shoulders.
If it's helpful you might even try scrunching up your shoulders,
Lifting them up like they're you're really tense,
Really putting pressure into it and then letting it go allowing that liquid ease to do its work as you let go.
Maybe even doing that one more time,
Scrunching up your shoulders almost like they're becoming earrings as tight as you can and then letting it go,
That longer deeper out-breath so that liquid ease to flow down from your shoulders into your arms your upper arms,
Into your forearms,
All the way into your hands,
Making space in your hands even that space between the fingers letting it open relaxed no unnecessary effort in this moment as we continue to flow now down through the chest into the heart noticing the cave of the heart that space that protects and enables your heart to do its important work allowing the space to notice your heartbeat and sensing into the connection of those other hearts around us now,
Both near and far,
And lighting those connections as we flow now down the spine bringing liquid ease into your abdomen,
The small of your back,
Your pelvis perhaps even noticing any unnecessary effort in the way you might be sitting right now and letting that go allowing that ease to flow into your hips so they might open down your legs,
Your hamstrings,
Your thighs,
And then allowing a little bit more space in your knees as you flow now down into your lower legs,
Your calves,
Your shins,
Relaxing and releasing all the way down into your ankles,
Into your feet,
And the sensations of your feet flat on the floor,
Wherever they are for you right now,
And just enjoying that sense of connection,
That sense of refuge as we pause and really ground ourselves in this moment you might like to bring your awareness to your breath now,
Following the rise and fall,
Wherever is strongest for you and today bring your sense of curiosity what's it like to just be a body breathing in this moment,
Bring your sense of gratitude that our lungs continue to allow us to breathe,
Gratitude that you're here in this moment,
Creating space,
More space for yourself and for all of the thoughts that dart off in a hundred different directions any challenging moods or emotions,
Just offering some kindness to yourself,
That sense of gentle,
Kind presence,
Open,
Curious and as we come to the end of the training,
Just checking in with yourself for how you are now,
If there's just a little more space,
Capacity,
Grounded possibility perhaps set an intention that as we come back and go about our day that this spaciousness,
This sense of refuge might stay with us,
Not so that it's like a cocoon that protects us but so that it's like a platform that allows us to really bring our best work,
The care,
The sense of serving,
Whatever's needed in that moment,
Trusting that that sense of calm that you have will be able to be shared by others just like a candle,
The light doesn't go as another candles lit from you,
Your calm doesn't need to go as you help others be calm,
Just by your presence.
So maybe setting an intention to help others light up today as you nurture your own flame and with that taking three longer deeper breaths all the way in and all the way out in your own time all the way in and after this last breath bring your attention back to the room
