Just get yourself comfortable,
Whether you're sitting or you're choosing to lie down for the 30 minutes we have together.
Grabbing any extra pillows or blankets,
Props,
Something for your eyes perhaps,
Whatever's going to be best for you.
And just once you've created a nest for yourself,
Allow your body to sink into that space.
Allow yourself to arrive.
It's helpful you can close the eyes,
Or maybe just resting the gaze.
Knowing that you've taken this time for yourself to just be,
Nothing to do,
Nowhere to go but to be here and to breathe.
So we'll begin by tuning into the space around us,
Even with the eyes closed by igniting all of the senses.
So first starting with your sense of smell.
Taking a deep breath in,
Noticing if there are any scents,
Smells,
Subtle or strong that are around you.
Maybe there's even a lack of smell and noticing that too.
Then tuning into the sense of sound,
Sense of hearing and noticing any subtle or strong sounds inside the room with you,
Or even outside the room.
Maybe a plane overhead,
Some footsteps,
Some static through the headphones even.
Just welcoming whatever is without any need to change your experience or judge it or analyze it,
Just letting it be.
And then tuning into the air around you,
Noticing the temperature of that air,
The temperature of the room.
Feeling a bit cooler,
A bit warmer than usual,
Maybe just about right.
And then drawing your awareness to your body and taking the temperature here,
Noticing if you're a bit warm,
A bit cold or just neutral.
And also taking the subtle internal temperature of your emotional landscape,
Checking in and noticing whatever is potent in your experience right now.
Maybe there are some strong emotions present,
Maybe there are really no emotions present.
Maybe there are sensations,
Maybe not.
Just noticing without needing to change or judge or analyze,
Just letting it be.
This is also a good time now,
If it's in your practice to set intentions,
To ask yourself what it is you'd like to get from this session.
Sense of calm,
Sense of peace.
We're just honoring whatever it is that brought you here today.
Curiosity,
Care for yourself.
Now shifting your full awareness to your breath and allowing the breath to keep you in this moment.
So you start to deepen the breathing and see if you can draw the breath down into your belly,
Allowing the belly to rise and expand with the inhale and fall and relax with the exhale.
Taking another deep breath into the belly,
Letting it rise,
Expand and exhale,
Letting the belly relax.
And one more,
A really deep breath in,
Letting the belly rise,
Expand and exhale,
Letting the belly relax.
Allowing the breath to find a natural rhythm without any need to change it or control it,
Just letting it flow in and out.
As you do that,
Bringing your awareness now all the way down to the soles of your feet.
Being aware of the tips of your toes,
The sides and the tops of the feet,
The ankles and the heels,
Noticing the contact with the earth,
Feeling really rooted,
Really grounded down at the feet.
Letting the legs get heavy,
Relaxing your left leg entirely,
Relaxing your right leg entirely,
Scanning the hips and the lower back and the belly,
Releasing any tension,
Noticing the contact here between your hips and the earth,
Feeling really rooted at your center of gravity.
And then scanning the lower back,
Mid back,
Upper back,
Shoulders and your shoulder blades,
Noticing the contact,
Noticing any tension and allowing it to start to release all the way into the earth,
Allowing the arms to soften and relaxing your wrists,
Hands,
Fingers,
Fingertips.
Now moving your awareness up to your heart center,
The very center of your chest,
Tuning into this space and noticing whatever might be present today for you here,
Now.
If you can,
Starting to cultivate a sense of warmth,
A sense of openness from the chest center.
And then moving up to your throat and your neck,
Relaxing your jaw,
Letting your tongue settle and allowing all the features of your face to soften and relax the lips,
Cheeks,
Nose,
Eyes,
Eyebrows,
Forehead.
You and your ears are relaxing as the back of your head settles,
The top of your head settles.
Then from the very top of your head,
Taking one last scan through the entire body,
All the way down to the tips of your toes.
Breathing into any areas where you still find some tightness or tension and also breathing into any areas where you find a bit more space,
A bit more softness,
Allowing that softness to start to radiate outwards,
Start to take over your entire being.
As the wave of relaxation comes over you,
You allow yourself to drift away to a place of peace.
Breathing in and out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
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Breathing out.
Coming back into your body.
Back to your breath.
Starting to deepen the breathing and allowing the breath to ground you as the experience settles.
And then to check in.
Noticing how you're feeling now.
Acknowledging any sense of calm,
Sense of peace.
Knowing you can take that with you.
And whenever you're ready,
Bringing movement back into the body.
Wiggling the fingers,
The toes,
Taking some gentle stretches.
Another really deep breath in.
And a nice big sigh out.
Come to the end of the time together.
So do what feels best for you right now.
I want you to relax for a few more moments and do take that time.
Or if you feel ready to move on with your day,
Make sure to use this transition as part of the experience,
Moving a bit more slowly than tension with mindfulness.
Thank you for making the time to join today.
I wish you a wonderful rest of the day,
Wonderful weekend ahead.
Hope to see you again soon.
Take care.
