Thank you for taking this time for yourself.
I invite you to lie down on a mat and find a comfortable position with your legs hip-width apart,
With your palms facing upwards and with your shoulders relaxed and away from your ears.
And bring your awareness to your body,
To any sensations on your skin,
Any warmth or cold sensation.
Just notice what is present right now.
And now we're gonna go one layer deeper and I invite you to bring your awareness to your muscles.
What are the sensations in your muscles?
Are there any tensions?
And continue breathing deeply as you observe.
And now we're gonna go one more layer deeper and observe the sensations in the bones.
Can you tune into your bones and feel what is present there at this moment?
The solidity of the bones,
Their weight,
Their movement.
We're gonna now take a few deep breaths together,
Inhaling through the nose and exhaling through the mouth with a deep sigh to release any remaining tensions in the body.
Inhale and exhale with a sigh.
Inhale and exhale.
Inhale and exhale.
Now as you continue breathing,
I invite you to imagine that your breath is like a wave of relaxing energy going through your body and with each exhale this wave washes away any remaining tensions,
Any thoughts,
To bring you to a state of pure presence.
So I invite you to inhale into your feet and exhale,
Washing away,
Relaxing.
Inhale now into your calves and knees and exhale deeply,
Letting go.
Inhale this wave of relaxing energy into your thighs and exhale,
Letting go.
Coming up into your hips with the inhale and exhale,
Relax your hips completely.
Now into your belly and all your internal organs.
This energy is bringing relaxation,
Spaciousness,
Lightness as you inhale and exhale.
It helps you release any tensions in the belly.
Now moving up each segment of your spine from your lower back.
Exhale and into the center of your spine and into your chest.
Your lungs.
Inhale here and exhale.
And now moving up into your shoulders.
Inhale,
The wave brings relaxation into the shoulders and exhale,
It washes away any tensions remaining in the shoulders.
Now moving into your arms and hands.
Inhale and exhale,
Release.
Now coming back into your shoulders and neck.
Inhale into the neck and exhale,
Relax completely the muscles and the tensions are washed away.
Inhale into the back of your head and the crown of your head and exhale,
Let go.
Now this wave of relaxation can move into your face,
Relaxing all the muscles in your face.
Relaxing your forehead,
Your jaw,
The eyes and exhale,
Washing away any tensions.
Now your whole body is relaxed and you can enjoy this wave of your breath going up and down.
Helping you let go with each exhale a little bit more.
Now I invite you to focus your attention into your heart space.
Feel into your heart space.
And I invite you to think of someone,
A person or even a pet that you really truly and deeply love.
That fills your heart with joy.
It makes you feel expanded just by thinking about this person or this pet.
And tune into that openness of your heart,
Into that lovely sensation of expansion,
Of light.
And visualize a glowing light into your chest,
Into your heart space.
Whose light represents the love that you feel for this person or this pet.
And really tune into that beautiful sensation of your heart opening,
Feeling the emotion that arises.
Whose love that you feel into your heart is something that is always present within you.
Something that you can always connect to at any time.
So we're gonna now direct this beautiful glowing light,
This love,
To our feet,
To our own body.
Sending love and gratitude to our feet that support us every day,
That make us go around and discover this beautiful world and be functional in this world.
And even if your feet are painful or not very mobile at the moment,
I invite you to really send this love to them and feeling gratitude for your feet,
For everything they brought into your life.
While directing this love towards your legs,
Feeling the gratitude for having legs,
Gratitude for all the beautiful walks that these legs have taken you into,
All the places they made you discover.
Now,
Letting this glowing light go up into your hips,
Feeling gratitude towards your hips that support you when you're seated,
That hold your internal organs,
Sending love and gratitude to the internal organs now,
All the organs in your belly,
In your lower belly,
In your upper belly,
This energetic center of the body where your vitality sits,
Your digestion and all these other very important bodily functions that are so essential to your survival.
They all function without you even thinking about it.
So taking a moment to really fill your belly with this glowing light,
And now moving this light into your chest again,
Into your heart,
Feeling grateful towards your heart,
Towards all those tender moments,
All of those emotions that make you alive,
That make you human.
There is beauty in the beautiful,
Positive emotions,
But also in the ones that we don't like that much.
All of them have a message and send love and gratitude and compassion to your heart,
Letting it expand even more.
And now moving on this glowing light into your shoulders and neck,
These shoulders that sometimes bear a lot of weight,
Sending love and compassion to the shoulders,
And sending down this light into your arms and hands,
Which are an extension of your heart,
Which allow you to interact and to take action in this world.
Maybe to create,
To express your creativity,
To make food for yourself and for other people,
To hug a loved one.
Fill your arms and your hands with love and gratitude.
Really feel it.
Now coming back into your neck,
A moment,
Gently let this glowing light expand into your head,
Your brain.
What is responsible for such a big part in our life allows us to function,
But also to think.
And to have new ideas and to dream.
And if sometimes your brain is giving you a hard time or is overthinking,
Send compassion to your brain,
To your head.
Filling your head with this beautiful light.
Know that your whole body is filled with gratitude and love for yourself.
If there are any parts of your body that feel painful or stuck or particularly tense,
I invite you to double down on the love you sent to this part of your body.
And really feeling this light expand and expand.
While the light can expand even more beyond your skin and around you,
Creating this beautiful bubble of light and protection around you,
Filled with love and with gratitude.
And know that your body is sacred.
This body makes miracles every day without you even realizing.
Bless this body.
Bless this vessel,
This vehicle of our soul on this earth.
Sometimes we are quick in judging our bodies,
Looking externally and comparing it with other people or with images that we see online,
In the media.
But I would really like you to tune into the perfection of your body as it is right now.
Really feel how perfect,
How divinely orchestrated everything is.
Your body functions and you don't even have to do anything.
When a baby grows,
The mother doesn't need to think about building a foot or a thumb.
There's a sacred intelligence behind your body.
So send your deepest gratitude to this sacred intelligence.
And now,
Before we get ready to come back and start moving the body again,
I invite you to send more gratitude to yourself for taking this time.
To honor your body.
To bless your body.
And I invite you now to take a deeper inhale through the nose,
Exhale through the mouth and take a few gentle movements to come back into movement and maybe take a nice stretch from your fingertips onto your toes and gently bring your awareness to your surrounding space and open your eyes.
