Take a moment to settle into a comfortable seat.
Soften the muscles of your face.
Feel your temples ease,
Your brain sink down,
And your jaw soften with teeth gently parted.
Take a deep inhale and a long sigh,
Let it go.
Two more.
Deep inhale,
Sigh release.
Deep inhale and let it go.
Now close your mouth and continue to breathe long and slow through the nostrils.
Bring your awareness to your feet.
Notice any sensations that are present here.
Tingling,
Temperature,
A buzzing sensation,
Perhaps the contacts of clothing or contact with the ground.
As you rest your awareness here,
Notice every single part of each foot that is pain-free.
Each foot contains 26 bones,
30 joints,
And over 100 muscles.
Notice each and every one that is free from pain,
Free from discomfort.
Now begin to scan your awareness,
Traveling up into the legs.
Rest your awareness on both legs.
These legs that have brought you everywhere throughout your life.
These legs that have supported your movement,
Helped you learn to walk,
And been there to help you accomplish everything you have ever done.
Notice every muscle,
Bone,
And joint that is comfortable.
Scanning along the calf muscles,
The shin bones,
The knee front and back,
The thighs,
The hamstrings,
All working together to support this human body.
Notice all the areas in both legs that feel good today.
Now begin to move your awareness up into the hips,
The belly,
The lower back.
Notice anywhere that you feel ease.
The sides of the body,
The bones of the spine,
The digestive system.
Anywhere within this part of your body where you feel at ease,
Rest your awareness.
Where there is discomfort in the body that draws your awareness,
Take a moment to acknowledge yes,
There is discomfort there.
And then sweep your awareness back to all the small and subtle places where you notice an absence of pain,
An absence of discomfort.
Allow your awareness to travel now up into the rest of your torso,
Noticing the ribs,
The chest,
The mid-back,
Upper back.
Feel your breath in this part of your body and notice that you are able to breathe today.
Notice that you are alive.
Note all areas in this part of your body that feel free from suffering today.
Every single part of the body that feels light and easy.
Now begin to scan your awareness through both arms,
Both shoulders and your neck.
As you exhale,
Welcome ease into this part of your body.
Soften and notice the ability you have to release tension.
Notice the power of your exhale and your ability to choose to release any holding in your muscles.
Notice every single part of both hands,
Wrists,
Lower arms,
Elbows,
Upper arms,
Shoulders and neck.
Bring your awareness to every part that is pain free.
Now bring your awareness into your head.
Feel your face,
Your entire skull.
As you next exhale,
Soften the muscles here.
Begin to notice your ears,
Your scalp,
Your nose,
Your forehead.
Notice every part of your head that feels at ease,
Comfortable,
Light.
Now begin to scan the entire body,
Sweeping your awareness up and down from crown to feet and from feet to crown.
As you do this,
Acknowledge your powerful and resourceful body.
Notice how much of you is content,
Fully functioning,
Alive and working with you.
Now take a deep inhale and as you exhale,
Release your awareness of the body.
Begin to slowly bring your awareness back into the room.
Notice sounds,
Temperature,
Notice the light behind your eyelids.
In your own time,
Slowly open your eyes and return back into your day.
