Begin by making yourself as comfortable as possible and then gently close your eyes.
Do not listen to this while driving or operating heavy machinery.
So just take a few long,
Slow,
Deep breaths.
Luxurious breaths,
Just taking your time.
No need to rush,
Nowhere to go,
Nothing to do.
Breathing in fully and exhaling completely.
And just let your belly be soft and loose.
Thanking your lungs for breathing in and breathing out and keeping you alive and well and paying attention to the sounds.
Sounds in the room,
The sounds of my voice,
The magic of hearing,
Bringing gratitude to your ears and what they do for you.
Now turning your attention inward,
Begin to notice your feet,
Feeling your feet from the inside out.
Just noticing all the sensations that your feet can bring to your body.
Feeling your feet,
Just noticing the sensations that they bring to your body.
Feeling your feet,
Just noticing the sensations that they bring to your body.
Just noticing what's present without judgment or wishing it were different.
Just let the sensations in the feet be however they want to be.
Now imagine sending your breath down to your feet as if the breath is traveling through the chest and the belly and all the way down to the feet.
Breathing into your feet and just thinking about some of the things your feet have done for you today.
Taking a moment to thank your feet for all they do for you.
Thank you,
Feet.
Thanking the ankles and the calves and the knees.
Thanking the legs and your lower back and your pelvis.
Just softening,
Loosening,
Releasing through the belly.
Thanking the middle of your back.
Thanking your upper back.
And just get curious about the sensations in the back.
Let go of any tension you're carrying.
Just release it down into the surface beneath you,
Just letting it go,
Releasing.
Thanking your stomach and all the internal organs.
Thank you for digesting food,
For nourishing me.
Thanking the chest and the heart.
And just noticing the heartbeat.
Saying,
Thank you,
Heart.
Thank you for beating and being a steady companion all the days of my life.
And just releasing and having appreciation for the arms and elbows and wrists.
And then all the way down to the hands and the fingertips.
Just appreciating the arms and the hands.
And now visualize some of the ways your arms have helped you.
Hugging a loved one,
Helping you eat your food,
Riding,
Petting an animal.
Thank your arms for all they do for you.
And thanking the neck and the shoulders.
And the throat area.
Thanking it for helping you communicate and swallow.
Just saying thank you.
And just releasing and relaxing.
Thanking the scalp.
Thanking the head and the face.
Observing all of the sensations occurring there.
And then expand out and have your awareness fill your entire body.
And noticing the body as a whole with all of its sensations.
Thank you,
Body.
Thank you for these sensations.
Thank you,
Mind,
For these thoughts.
Thank you,
Heart,
For beating.
Thanking the whole body for working in harmony.
I'm safe now.
It's safe to rest and relax.
Nothing to worry about.
I'm safe now.
You can relax.
Letting go and releasing.
It's safe,
Just release and relax.
Thank you,
Mind.
Thank you,
Body.
Resting.
Releasing.
