Let's take a deep breath in,
Exhale.
Notice any tension in your forehead,
Eyes and jaw.
Let them relax and soften.
Move to your neck and shoulders.
Check for tightness and allow your shoulders to drop,
Releasing any tension.
Focus on your arms,
Feel the weight of your arms.
Notice any sensations in your upper arms,
Elbows,
Forearms and wrists.
Bring awareness to your chest and abdomen.
Take a deep breath in,
Feeling your chest rise,
Exhale and let your abdomen soften.
Move down to your legs.
Notice any tension in your thighs,
Knees and calves.
Let your legs feel heavy and relaxed and end at your feet.
Feel the contact of your feet with the ground.
Notice the sensations in your toes and soles.
Now bring your awareness to your heart.
Just let your attention rest here,
Connect here as if you're saying a soft hello,
Introducing yourself to your heart,
Announcing that you're here.
Take your time.
It may feel strange for some,
This is a beautiful and effective way in actually taking the time to connect with ourselves,
A soft hello or strong if that feels better.
We are now with our bodily wisdom going to see what we can see or feel here.
If your heart was a landscape,
How would you explain it?
Feel free to use colors,
Textures or anything that comes to you.
It can be soft,
Sharp,
A part of it can be bruised,
Dark,
There can be mountains,
There can be holes,
It can be light or bright,
Colorful,
Grass,
It can all exist.
I'll let you feel into it for a moment here.
If your heart was a landscape,
How would you describe it?
Beautiful.
Now what did you notice?
Did you sense any light and soft colors?
And did you sense anything that seemed dark or murky,
Maybe painful?
If you did sense anything that seemed of a murkier nature,
Let's go into that a little deeper.
Is there a texture to it?
What color is it?
Is there a word or a phrase that could describe it?
Beautiful.
Now let's ask what was just described if it needs something to maybe feel better.
Ask this question with your bodily wisdom.
Usually the first thing that comes up will be what is most true,
Even if it may be an unusual answer,
It's very valid.
So does this murkier,
Darker or more painful part,
Does it need something?
I'll give you some time here to feel into it.
If there was a response that came up here,
Can you give it this?
Sometimes what it needs could be safety,
It could be a commitment of checking in regularly,
It could be more calm,
A hug,
Softness,
Comfort and tenderness from ourselves.
Is this something that is possible to give?
If you can give more of this now,
Go ahead,
If not,
Look a little deeper of what it may need.
Now we are going to go into the landscape of your heart again.
Take some moments this time to focus in on the lighter notes,
The ease and the colors that feels light and bright.
Beautiful work.
Now with this lighter note see if you can share this with what you felt into before,
The bit of the murkier nature.
See if you can share with all parts of that brightness,
With that love that already resides within you.
See if you can share that love unconditionally with this murkier nature of what was described.
Accept what is there.
Can you with your love let that murkier nature become a little lighter with your love?
A little softer in the colors and a little less dense.
Wonderful.
Now is there something that you would like to tell your heart or share with your heart?
And is there something that your heart would like to tell or share with you?
Beautiful work.
Let's now thank your brave heart for working with you and for you and thank yourself for working with and for you.
Let's gently share our gratitude and let our heart know we will be back again very soon to check in.
And moving our awareness back to the breath slowly.
Wiggle your fingers and toes.
Gently stretch your body and neck.
And come back to the room.
Thank you for today.
Beautiful work.
