Take a moment to get comfortable.
Settling in.
And really giving yourself permission.
To honor your body and your mind.
For the next little bit of time.
Find any position that feels good to you.
Maybe it's serene.
Maybe it's lying down.
Maybe it's something else entirely.
Any position works as long as your spine can be nice and long.
You can breathe without any constriction in the abdomen.
And you're comfortable,
You can rest.
Begin by being present with your surroundings and feel your body.
Feel your body in this meditation position.
Feel your skin,
Your muscles,
Your bones.
Your tissues.
The gentle pulse and beat of your heart.
Feel your entire body and any sensations that you are experiencing right here and right now.
Be present with your body.
Bringing your awareness to your belly.
And feel the gentle rise and fall of the belly as you breathe in and as you breathe out.
Allow the breath to flow effortlessly.
Nourishing your body with every inhale.
And relaxing and quieting your mind with each exhale.
Of simple,
Deep and effortless breaths.
Moving in and moving out.
And now we will begin a slow journey of awareness through the body.
As I name each area,
Simply bring your attention there.
Notice any sensations without trying to change or fix anything.
Would just soften the muscles of that area.
And send the breath there.
Allowing it to receive whatever rest and nourishment it may need.
Now bring your awareness to your feet.
Feel your feet.
Notice any sensations,
Warmth.
Coolness,
Tingling,
Tension.
Soften the muscles of the feet and let them completely relax.
And as you breathe,
Send nourishment and healing to your feet.
And now,
The lower legs.
Feel the calves.
Ascends.
Feel them soften and release.
The news.
Let them soften.
The thighs,
Front and back.
Feel the weight of them.
And let all the muscles release.
And now the hips.
Pelvis and glutes.
So much tension is held here.
Let it all soften and melt.
Now the low back.
Breathe into the low back.
Sending it nourishment and ease.
The abdomen.
Let the belly be completely soft.
No holding,
No bracing.
But just release.
Now the mid and upper back.
Feel the back body soften and release against whatever is supporting you.
And now the ribcage and the chest.
Let the chest open and soften with each inhale.
Feeling it expand and release as you breathe.
Now the shoulders and shoulder blades.
Allowing them to melt down and away.
Releasing everything you've been carrying here.
And now the arms from the upper arms all the way down to the elbows and forearms.
Now the hands.
Uncurl the fingers.
Soften the palms.
Just let them be completely still.
Now the neck and throat.
Release all that you're holding here.
Let the throat be soft.
Of faiths.
Softening the forehead.
The space between the brows.
Release the jaw.
And let the tongue fall away from the roof of the mouth.
And now the head.
The scalp.
A space behind the eyes.
All soft.
All still.
And all that rests.
Now feel your body.
The whole body all at once.
Feel your body completely release and melt as you breathe.
Sending nourishment,
Rest,
And relaxation to every inch of you.
Allow it to spread deep down into every cell and every fiber.
Each cycle of breath brings in more nourishment,
More healing,
And more restoration.
To allow yourself to simply be.
Sitting back.
Relaxing.
And just breathe.
And now gently return your awareness to your whole body at once.
Notice any changes in how you feel.
And take a moment to thank your body for all that it does for you.
It works so hard every single day.
Moving you through your life.
Carrying you through your days.
Breathing for you without ever being asked.
Be kind to it.
Thank you.
Now tell yourself three times,
My body is healthy,
My body is whole.
My body is strong.
Now begin to reawaken.
Is by deepening your breath.
And bringing some gentle movement back to your fingers and toes.
When it feels right,
Blink your eyes open.
To close your practice.
Thank you so much for joining me today.
