Welcome to a physical practice of grounding into our bodies,
Drawing our attention inwards,
And using the breath to release any lingering tension or stress that is held within the body.
Start by finding a comfortable position.
Whether it's lying down,
Allowing the ground beneath you to fully support you during this practice,
Or whether it's seated in a chair with the feet planted firmly on the ground.
Slowly begin to deepen with every inhale and soften with every exhale,
Closing the eyes and surrendering fully to this moment of ease and relaxation.
As you continue breathing,
Begin drawing your awareness to the gentle rise and fall of the chest,
The gentle expansion of the ribcage and belly with each breath,
Inhaling fully and exhaling completely.
With each and every breath,
You are intentionally creating more space within as you ground and root down into this feeling and sense of being in stillness.
As you continue this rhythmic pattern of breath,
Slowly and gently begin drawing your awareness to the very tips of the toes as we prepare to scan our bodies and release and relax even further into the breath.
Slowly and gently shifting and transitioning up the body from the toes into the feet and ankles,
Softening and letting go as you continue to breathe in through the nose and exhaling out,
Fully surrendering to the breath,
Traveling further up the legs into the shins and calf muscles,
Continuing to soften,
Relax,
And allow yourself to drop into greater ease and stillness.
Continuing to travel from the lower part of our bodies and legs into the knees and kneecaps,
Softening and continuing to breathe,
Inhaling all of what you need and exhaling anything no longer supporting you in this moment.
As you continue your pattern of breath,
We move further up the body into the upper legs,
Into every muscle and tendon in the thighs,
Softening and completely relaxing into softness,
Letting go,
And creating space,
Traveling further with full intention and awareness into the hip space,
A space within us that is often carrying deeply held tension and stress.
Can you breathe into the hips with every inhale,
Imagining that the breath is circulating and clearing out any stagnant energy,
And with every exhale,
Releasing out anything you no longer wish to carry,
Inhaling fully,
Taking in all that you need,
Exhaling completely,
Letting go,
And softening deeper into this divine state of rest and ease.
As you continue this restorative breath,
We move now into the belly,
Noticing the rise and fall with each and every breath,
The expansion of the ribcage and the contraction back,
As you simply watch the breath breathing your entire body,
This life-sustaining breath that supports you in all that you do each and every day.
As you continue breathing,
Begin shifting now into the chest and the heart space,
Noticing the gentle but powerful beating of your heart,
This heart of yours that deserves compassion,
Love,
Support,
Energy,
And grace,
Breathing deeper into the energy of those emotions,
Calling in everything you deserve with each inhale and releasing anything no longer serving you with every exhale.
As you linger here in the heart space,
Allow any emotion that naturally arises to be felt and honored with each and every breath,
Allowing these emotions to create a sense of empowerment,
A sense of confidence,
An awareness that everything you feel is valid and is supporting you in each and every moment,
In each and every day,
Continuing to breathe,
Inhaling fully,
Exhaling completely,
Softening,
Releasing,
And letting go of anything you no longer wish to carry.
Continuing this steady flow and awareness of breath,
We transition from the heart space into the shoulders,
Traveling down the upper arms,
Into the elbows,
Forearms,
The wrists,
And into the hands,
Fingers,
And fingertips.
The entire body is completely relaxed and at ease.
As you feel ready,
Bringing one hand over the heart and one hand over the belly,
As we prepare to close our practice,
Connecting the breath and the body,
Repeating silently in the mind,
I am safe,
I am loved,
I am protected,
I am worthy,
And I am more than enough.
Gently opening your eyes to the room,
Bringing yourself back to the present moment.
Thank you for sitting with me and may you carry this groundedness,
Clarity,
And spaciousness with you each and every day.
Namaste.
