Bring your attention into the felt sense of your body.
Give your body permission to feel exactly how it feels.
Tune into the sense of solidity where your body makes contact with whatever you're sitting or lying on.
Feel all of these places at once.
Let your mind be drawn down into these places,
Feeling the connection of your body to the earth through the sense of solidity.
Allow yourself to feel rooted,
Grounded,
Supported,
Held by the earth.
Bring your attention into your feet.
Soften your feet.
Soften your ankles,
Your calves,
Your knees,
Your thighs.
Relax your hips.
Soften your belly.
Soften your chest.
Relax your shoulders.
Soften your upper arms,
Your elbows,
Your wrists.
Relax your hands.
Bring your attention to your face and soften your eyes.
Relax your forehead and your scalp.
Soften your outer ears.
Open your inner ears.
Relax your mouth,
Your tongue,
Your jaw.
Bring your attention back to your belly and notice your breathing.
Give your body permission to breathe however it chooses,
No judgment.
Let your mind follow the natural rise and fall of the breath.
Bring your attention to the end of the exhale.
Without trying to lengthen the breath,
Simply follow the natural exhale all the way to the end.
Let your mind follow the natural rise and fall of the breath.
Begin to gently soften the lower belly,
Letting go of any tension,
However subtle.
Take your time,
Relaxing the lower belly while you follow the natural exhale all the way to the end.
Notice as you continue to release the belly,
Maybe the exhale lengthens a little bit on its own.
No need to try to make this happen,
But the natural exhale may get a little longer.
Simply notice.
Let your mind follow the natural rise and fall of the breath.
Now gently bring your attention to your mind.
Give your mind permission to be exactly as it is.
No need to fix the mind in any way.
Allow thoughts to come and go.
Don't try to stop your thoughts.
Allow feelings to come and go.
Don't try to stop or fix your feelings.
Don't make your mind wrong or criticize your mind in any way.
As you observe your mind,
See if you can introduce a sense of kindness,
A sense of understanding toward your own mind.
Not forcing anything,
Not trying too hard,
Simply softening toward your mind in a gentle way.
Give it a little space to be as it is,
A little leeway.
Offer it some kindness as an act of generosity.
Relax a bit toward your own mind,
Releasing judgments,
Releasing any sense that it should be a certain way.
Let your mind follow the natural rise and fall of the breath.
Bring your attention back to your body and feel the entire body in an easy way.
Knowing the natural rise and fall of the breath in the body.
Let your mind follow the natural rise and fall of the breath in the air.
