Settle into a comfortable position,
Close your eyes if that feels right for you and just begin by taking a few deep soothing breaths,
Allowing yourself to arrive fully in this moment,
Feeling the gentle support of the earth beneath you.
Let's begin by gently bringing your awareness to your eyes and the area around them.
Notice any sensations of tension or fatigue.
Softly explore gentle movements,
Maybe widen your eyes,
Then slowly close them,
Embracing a sense of release.
Let your eyes soften,
Adopting a gentle,
Warm expression filled with ease.
Maybe it might help to envision someone you cherish and imagine sharing a loving smile with them.
Feel the ripple of relaxation spreading through your body as you embrace this warmth.
Take a moment to notice how shifting your gaze resonates with the rest of your body.
For the next step in this exercise,
You may choose to close your eyes or keep them open,
Whichever feels more comfortable for you.
If you wish to keep your eyes open,
Simply allow your eyes to rest in a gentle gaze on an object in the space.
Shift your gentle focus to your mouth and your jaw.
Notice any tightness or discomfort with a sense of curiosity.
Slowly inviting your mouth to open and close,
Exploring any sensations that arise with mindful presence.
A gentle yawn might help release any lingering tension and then slowly soften your jaw,
Allowing your teeth to gently part.
Think of someone that is dear to you and smile softly.
Notice how inviting a smile resonates with the rest of your body.
Perhaps you may feel a wave of relaxation spreading through your face and body.
Now direct your awareness lower to your neck and your throat.
Take a mindful pause here as you observe any sensations or areas of tightness with a gentle curiosity.
Maybe you may notice your breath as it moves through your throat.
Allowing the sound of your breath to deepen your sense of awareness.
Perhaps you may wish to explore some gentle movements or soft sounds in your throat.
And notice how those sounds and movements resonate with the rest of your body.
My next invitation is to slowly lower and raise your head.
As you draw the head forward and back.
Noticing the soothing rhythms of contraction and relaxation at the back of your neck.
You may wish to pause here as your head is lowered and invite the weight of your head to stretch the back of your neck.
Noticing areas of tension in your neck.
In this mindful pause feeding any sensations that arise with acceptance and non-judgment.
As we continue to journey downwards into your body,
My next invitation is to bring your attention to your shoulders and your chest.
Noticing any tightness or discomfort with a sense of gentle curiosity.
Roll your shoulders forward and back.
And allowing this movement to connect you deeper into your body.
Visualize your heart as it is nestled within your lungs.
Sensing the profound interconnectedness.
As you tune into your heart space and feel the subtle soothing movements of your breath.
Lifting and lowering your chest.
You may wish to think of a beloved friend,
A family member or pet.
That enhances your sense of love and connection.
Breathe into this feeling.
Allowing it to resonate deeply within you.
And notice how the rest of your body resonates and responds.
Now bring your awareness to your abdomen.
Noticing any sensations of tension or discomfort with gentle acceptance.
Place your hands on your belly if you feel called to do so.
Breathing in deeply.
And feel your diaphragm moving with each breath.
With every exhale,
Invite your belly to soften.
Releasing any held tension.
Maybe noticing any subtle shifts in your digestion.
Such as a gentle gurgling.
Or a deepening breath.
Now take a few final deep breaths.
Feeling a profound sense of calm and alertness.
Reflect on the grounded feeling of being present.
Being aware of your body and your breath.
If your eyes were closed.
Simply open your eyes.
And allow your eyes to wander.
Looking around your space.
Carrying this sense of calm and connection with you into the rest of your day.
