Welcome to your practice.
Let's take a few moments to come back to ourselves,
To land in our bodies and in the present.
Find yourself in a comfortable position,
Whether that be a tall seat or laying down.
Begin to notice your breath.
Notice where you feel it.
And let's begin to deepen the inhale,
Filling your belly,
Filling your chest.
Pause for a moment at the top.
And as you exhale,
Soften down into the ground or surface below you.
Find your natural breath here.
Inhaling deeply into your body and exhale to let go.
Begin to bring your awareness to the crown of your head.
As you inhale,
Allow the top of your head to grow tall and tune into the spaciousness above your head.
Moving down to your forehead,
Allow any holding or gripping to gently release.
Allow your eyebrows to soften and your eyes to sink delicately into your brow and cheekbones.
Notice your mouth and your lips.
Begin to drop the tongue from the roof of your mouth and allow your lips to come to touch just ever so slightly.
Using the jaw,
Letting go of any tension here.
Moving down to the space of the neck and throat.
See if you can invite some space between the muscles of your neck.
Engineering the energy of the throat,
The place of our true voice.
Then bringing your attention down to the collarbone.
Invite a widening and an opening here.
As you move to the shoulders,
Embody and feel into a warmth that wraps you.
Finding this warmth between the shoulder blades as they begin to melt back and down your spine.
Your arms laying down by your side as you soften.
Held yet light.
Feel the energy in your hands.
Allow it to move out and through.
Keeping a stillness in each of your fingers.
Your pinky finger,
Ring finger,
Middle finger,
Index,
And thumb.
No need to grip here.
Breathing slowly.
Exhale.
Feel the breath in your chest moving towards the heart space.
Notice the gentle beating of your heart as you continue to cycle through breath naturally.
Moving down to the space and gap between your ribcage,
Your center.
Getting an anchor here,
Yet still softening,
Melting with each breath.
Bring your focus down to your belly,
The space that holds so much wisdom.
Allow each muscle in your belly to release.
Inviting it to expand on your inhale and offering a tenderness in your belly with each exhale.
As you begin to notice your hips,
Envision placing warm honey on tight hinges.
Giving your hips a break.
Allow a smooth,
Easy feeling to seep in.
Bringing this sense of ease down to the thighs.
Allowing them to sink deeper towards the ground below you.
Moving slowly over the knees and bringing softness down through the calves.
Allowing your legs to gently relax and let go here.
As you focus your awareness on your ankles,
Allow them to weigh down,
Letting go.
Tapping your feet,
Breathe some kindness and compassion here.
Thinking your feet for carrying you for all that they hold.
Feel this sense of gentleness.
And down through each of your toes.
Allowing your breath to reach every corner and every inch.
Gently notice the connection and softness of your whole body.
Resting here for a moment.
In stillness.
In presence.
In ease.
In tune with all of you.
Bringing your awareness back to your breath.
Let's take one last inhale together.
Breathe deeply.
And as you exhale,
Surrender to now.
Inviting some easeful movement.
You can lightly begin to roll the shoulders.
Or move softly through the fingers and toes.
Thanking yourself for choosing you,
Your breath and your body for these moments here.
When you're ready,
You can gently begin to flutter your eyes open.
Arriving back.
