Welcome to this practice.
I'd like to begin by inviting you into a comfortable position.
You might choose to sit in a chair or lie down,
Anywhere that feels supportive in your own space.
If it feels good,
You can gather anything that helps you feel a little more at ease.
Maybe a pillow,
A blanket,
Something underneath the knees or behind your head.
And gently allow yourself to settle in.
Begin by bringing your awareness to your breath.
Take a few slow,
Conscious,
Deep breaths here.
And let this breath mark a transition.
From sleep into wakefulness.
From doing into being.
From momentum of yesterday into this moment,
Right now.
Begin to notice the space around you.
Any sounds in the room.
The support beneath you.
As you exhale here,
Feel as though you are breathing your body into that support.
Letting yourself be held.
Arriving here in the spaces of your own body.
Take a moment to recognize that this is a new day,
A new beginning and fresh space.
And within this space,
You have the opportunity to choose how you wish to move through it.
So,
Gently begin to set an intention.
Nothing forced,
Not something you need to figure out,
But a feeling.
How do you want to feel today?
Grounded,
Calm,
Clear,
Supported.
Let that intention be simple and let it softly settle within you.
Now,
Begin to gather your awareness inward.
As if you are feeling yourself from the inside.
Noticing what it feels like to simply be here.
To live in this body.
Gently move your awareness through the body,
From head to toe.
Noticing any areas of tension,
Holding or gripping.
Places that feel tight or slower to soften.
Without forcing anything,
Begin to bring your breath into those places.
As if you could breathe around them and through them.
Letting tension gently dissolve,
Unwind.
Releasing what is ready to be released.
And for anything that lingers,
Allow it to be there.
Settling into the current conditions of your body and mind,
Without needing to change anything.
Just being with yourself as you are.
Allow the breath to widen beyond the lungs.
As if the whole body could breathe.
As if the skin were breathing.
The muscles softening.
The bones making space.
The organs resting into ease.
As if all the trillions of cells within you were breathing in harmony,
Receiving what is needed.
Releasing what is no longer needed.
A quiet rhythm of balance,
Moving through your whole being.
And as the body breathes,
You may begin to notice space opening within you.
A little more room where there was tension.
A little more ease where there was holding.
As if something within you is gently widening,
Softening.
Relaxing.
Making way for peace.
A more spacious version of yourself begins to emerge.
Now gently bring your awareness at the tip of the nose.
Inhaling from the tip of the nose to the center of the mind.
And exhaling from the center of the mind back to the tip of the nose.
Tracing and tracking the breath.
Noticing the coolness of the inhale through the nostrils and the warmth of the exhale.
As if each inhale and exhale were weaving these points together,
Threading breath,
Awareness and calm through the inner pathways.
Tip of the nose to the center of the mind.
Center of the mind to the tip of the nose.
A gentle rhythm of presence,
Moving within you.
If the mind wanders,
Simply notice and gently return to the breath without judgment.
Without pulling yourself into any story.
Just returning again and again.
And from this centered space,
Begin to reconnect with your intention.
That feeling you chose at the beginning.
Let it gently expand.
As if it's beginning to take shape.
As if it is beginning to shape the way you move into your day.
Letting the breath spread through the body once again.
Awareness rising,
Like a bird resting at the crown of your head.
Taking in the full landscape of the body.
All the parts working together.
One whole experience.
Now begin to invite small movements into the body.
Just a gentle wiggle through the fingers and the toes.
Bring your hands together and begin to gently rub the palms against one another.
Creating warmth,
Awakening energy,
And building a soft healing heat between your hands.
When you feel that warmth,
Softly cup the palms over the eyes,
Allowing the warmth of your hands to melt across the face.
Inviting the muscles around the eyes to soften.
The jaw to unclench,
The brow to smooth.
And using the pads of your fingers,
Gently massage the forehead,
Circling one way and then the other.
No right or wrong.
Just sweeping away any tension you've been carrying here.
Maybe the temples.
You can even move the fingers into the scalp.
A slow,
Nourishing touch,
Anywhere that the body is calling out.
Awakening circulation,
Releasing tightness.
We're soothing the nervous system here.
When you feel ready,
Let the hands rest.
They can rest on the sides,
On your lap,
Palms open.
Receiving the calm you've created.
When you're ready,
Take a full body stretch in whatever way feels good to you.
If you're lying down,
Reaching the arms overhead,
Stretching through the legs,
The feet.
If you're seated,
Reaching through the arms,
High or wide.
Lengthening tall through the spine.
As if you were creating space in every direction.
Take a deep inhale,
Holding at the top for just a moment.
And then exhale,
Sigh it out,
Letting everything release.
Letting the nervous system know it's okay to soften.
It's okay to move through the day with ease.
And before we end,
Take one more moment to acknowledge yourself.
For showing up,
For slowing down,
And for creating this space.
Bring your awareness to your heart space.
And invite a sense of gratitude for the body,
For the breath,
For this new day and whatever lies ahead,
Even if it's unknown.
Let that gratitude settle within you.
When you are ready,
Slowly invite yourself back.
Thank you so much for practicing with me.
I'm wishing you an amazing day.
Namaste.
