A Moment Of Presence To Reconnect

If you have been pushing yourself, feeling tired and lethargic, take a moment to slow down and reconnect with your body.
Through a gentle and slow scan, we can take the time to listen and reconnect with what the body needs. Maybe it's just this brief moment of rest?

Music from Uppbeat- Zimpzon Mindful
License code: CPVETFTICSLBC91P

Transcript

Hello dear one. Welcome back to this moment of presence. Today we are slowing down and creating space to connect with our bodies. I would like to gently remind you that this is a practice. If you struggle with body image, Stories attached to sensations or any agitation, It's okay to only engage as much or as little as is accessible in the present. If you notice a sense of distress, An increase in activity of thoughts or an urge to open your eyes, Take a deep breath and listen to your body. Orient yourself and jump back in when you feel ready. We are looking for a stretch in the system, Not to stress it out outside of its capacity. Now, If you haven't done so already, I invite you to get comfortable, Either seated or laying down. Wiggle around until it's just right. If it feels comfortable, Close your eyes. Alternatively, You can simply keep a soft gaze. I invite you to take a few deep breaths. Notice how it feels. Where do you notice the breath? Where does it land? Is it a struggle or does it come with ease? Can we approach this with curiosity? Now, Let your breath come naturally. Bring your attention to your feet. Notice how they feel. Maybe wiggle your toes a bit to encourage the connection. If possible, Release any tension that you may be unconsciously holding. Move your attention to your ankles, Slowly moving up the shins and calves. Notice if there's tension here. Is it possible to relax into it? Now, Slowly move your attention to your thighs and hips. Take a deep breath and sigh it out. If it feels better to stay with the breath, Take a few more mindful breaths. If it's accessible today, Notice if you're holding on to tension here. Can we let go of it, No matter how little? Let's shift the attention to the torso. Is there a sensation asking for attention? Maybe your thoughts are taking over, Distracting you with a to-do list. It's okay. Acknowledge this narrative and gently come back to the sensations or feelings, Maybe labeling them if you find this helpful. Relax your shoulders, Letting them drop in their sockets. Going down your arms, Relaxing your forearms, Wrists, Hands, And all ten fingers. It might help to tense and release the muscles in your hands a few times. Let's return to the throat and jaw, Letting any tension melt, Knowing it's okay if it doesn't release fully. Everything in due time. Notice your mouth and cheeks, Your nose, Relaxing your eyes, Temples, Eyebrows, That space between the eyebrows when you think too much. Moving your attention to the top of your head, All around to the back, Noticing your neck. Letting your upper back relax, Shoulder blades at ease, Your mid-back, Lower back. Relaxing the glutes, All the way down the back of the legs. Take a deep breath, And sigh it out. Again, And sigh it out. And one more time, Inhale, Sigh it out. If your eyes were closed, Slowly open them, And blink a few times. Gently start moving your toes and fingers, And your head as you look around slowly. Take notice of how you feel, How you experienced the body scan. If it's helpful, Take five minutes to journal about it, And slowly transition back to your day. Thank you for taking this moment for yourself, And may you notice something beautiful today.