Welcome.
Find a private space where you feel free to relax and to explore your body.
Be seated in butterfly pose,
Either on a yoga mat or your bed,
Somewhere where you can feel comfortable.
Bring the soles of your feet to touch and allow your knees to fall open.
You may place a pillow under your seat to help angle your hips downward or perhaps under either knee for added support.
When you arrive,
Place your palms on either knee.
Unclench your jaw.
Unfurrow your brow.
Allow your shoulders to slide down your back.
Feel your spine strong and straight.
Rest your hands in your lap,
Wherever they may fall.
Take any small movements that you need to be comfortable and then commit to stillness.
Bring your awareness to your breath.
There's no need to alter it.
Just make note of whether it's shallow,
High up in your chest,
Or perhaps it's deep and drawing low down into your belly.
Listen to the unique and amazing sounds of your own breath.
Feel the ripples of movement each cycle in and out send through your body.
Breathe in deeply and sigh audibly.
Close your eyes.
With gentle and expert touch,
Bring your hands to the arches of your feet.
Use your thumbs to apply pressure here,
Sliding up from your toes towards your heels in long strokes.
Rest deeply into the areas of tension that only you know how to find and stop to draw small circles wherever it feels good.
Slide your palms to your heels,
Up to your ankles,
Pausing here to acknowledge the complexity of the delicate bone structure hidden under ticklish skin.
Move your touch up your calves and shins,
Feeling the powerful muscles.
Firmly press your thumbs into the flesh.
Move your awareness and your palms to either knee.
On your exhale,
Lean forward and guide your knees further down to the earth.
Release as you inhale.
Push downwards as you exhale,
Using the strength of your upper body to stretch your center.
Inhale release.
Exhale push your knees down.
Inhale release.
Return to stillness for a cycle of breath before you continue your exploration upwards.
Use strong and intuitive pressure as you knead the strong muscles of your thighs,
Moving your touch towards your hips,
Noticing how the skin on your inner thighs is more tender as you make your way upwards.
Pause here with your hands hooked on either hip,
Thumbs massaging towards your glutes and fingers reaching towards your groin.
Use your intuitive massage to relieve any tension here.
Slide your palms to your low belly and feel the beautiful rise and fall of your unique breath.
Gently smooth your flat palms,
Up your belly,
Over your ribs,
Your breasts,
Upper chest.
Once more,
Sliding hands upwards,
Over your belly,
Your ribs,
Your breasts,
Your upper chest.
Place your right hand back to your lap and bring your left hand to your right shoulder.
Allow your left ear to fall towards your left shoulder as you push your fingertips into the tight flesh and muscle here,
Paying attention to any soreness.
When you're ready,
Switch to the other side.
Reach your right arm to your left shoulder.
Draw your right ear towards the right shoulder.
Explore the space between your shoulder and neck,
Changing the pressure as needed to give you relief.
Return your head and neck to center.
Allow your hands to fall to your lap.
Watch your head back to expose your throat.
And with a delicate touch,
Bring your fingertips to spread across your jawline.
Gently trace down the throat,
Over the collarbones,
Over your breasts,
Your belly.
Gently sliding down your thighs and bring your palms to rest on your knees.
Feel the rise and fall of your sweet breath.
Feel your spine long and straight.
Notice any changes within you.
The cadence of your breath,
The speed of your pulse,
Heightened sensation of your skin.
Thank yourself for taking the time to acknowledge your perfect body,
Your intuitive touch,
And the amazing power it contains.
See you next time.
Thank you for allowing me to spend this time with you.
