Take a seat or lie down.
Listen to what the body needs from you right now.
Just get comfy and let yourself relax.
Close down the eyes and take a few deep cleansing breaths.
As you exhale,
Feel body soften.
Let shoulders drop away from ears.
Let the jaw relax and the tongue relax into the back of the mouth.
Just focusing on relaxing body and breathing.
Let the body and the breath be your anchor to help you be present.
The mind can often feel like a virtual reality but the body only knows home,
Only knows the present moment,
Only knows the here and the now.
Letting go of any special way of breathing.
Let body have breath back.
As the body becomes more relaxed,
The mind will stay alert during practice.
You might find that you drift off and that's okay,
It's natural when you notice.
Come back to body and settle self back down.
I'm going to take you on a journey through your body,
Starting with the toes and finishing with the heart.
Feel all of the toes on your right foot.
Feeling for any space in between the toes.
Feeling into the top of the right foot,
The sole of the foot,
The heel and the ankle.
Feel into left toes.
Notice the toes and see if you can sense any space in between the toes.
The top of the left foot,
The sole,
The heel and the ankle.
Feel the right foot and the left foot together.
From the inside feel right leg,
Lower leg,
The knee,
The upper leg,
All the way into the hip socket.
Into left leg,
Lower leg,
Knee,
Upper leg,
All the way into the hip socket.
Feel the right leg and the left leg together and let the legs relax.
Feel into the pelvis,
The pelvic bowl,
The back of the pelvis,
The hips,
The front,
The sides.
Feeling into whole of pelvis and relaxing the buttocks.
Gently guide your awareness to the back.
Feeling the spine from the tip of the tailbone tracing awareness all the way up to the nape of the neck.
Feeling in and around the whole of the spine.
Gently guide awareness to the low back,
Out from the spine into the whole of the low back,
Middle of back,
Upper back,
The shoulder blades,
The space behind the shoulder blades and the space in between the shoulder blades.
Feeling the whole of the back.
Feeling into tops of shoulders,
Right side,
Left side,
Both shoulders together.
Come to right arm,
Feeling into upper arm,
Elbow,
Lower arm and the wrist,
Palm of the hand,
Back of the hand and all of the fingers.
Sensing any space in between the fingers.
And the left arm,
Upper arm,
Elbow,
Lower arm,
Wrist,
Palm of the hand,
Back of the hand and all of the fingers.
Sensing into any space in between the fingers.
Feel whole of right arm,
Whole of left arm together.
Let them become heavy and relaxed.
Being present here with body in this moment,
Adding a healing touch.
Feel into the neck from center of neck to the outside,
Front,
Back,
Right,
Left,
Center,
Whole of neck.
Guide awareness up to back of head,
Top of head,
The forehead,
Temples,
Eyes,
The muscles supporting the eyes and the eyelids.
Letting all of muscles in eyelids relax,
Maybe you can even sense the crease of the eyelids as top joins bottom.
Sense the nose,
Right nostril,
Left nostril,
Both nostrils and the air passing in and out of the nostrils.
Feeling into cheeks,
Lips,
Teeth,
Tongue,
Jaw and then guide the awareness to the ears.
As if you begin to turn the sense of sound inwards and downwards as you drop the awareness into the belly.
Feeling into whole of belly,
Softening and relaxing if that's what you need.
Gently take awareness by the hand and like a good friend guide it to the chest,
The right side,
The left side,
The rib cage.
Feel the lungs and the heart,
The lungs breathing and the heart beating in unison,
Creating this rhythm.
If you notice anything in the heart,
Any tension or restriction,
Offer that healing touch,
No need to change anything or fix or improve.
Just leaving everything be as you're present in the here and now with you,
Your body,
Your breath,
Mind,
Emotions and spirit.
Feeling the whole of the body within this space.
I am here,
I am here,
I am home.
Healing is the softening of the heart,
The letting go of times that made it feel brittle inside and outside to others,
The delusion of heart.
It's the gentleness after a thunderstorm as the sun shines bright and the light of life takes form.
The brittleness turns into a love bird breaking through the delicate heart shell flying high into the now calm sky,
Singing songs healing the world with its words.
It's your mission to listen and embrace what life brings,
The delicate center,
The tough exterior and nothing more than an illusion that the ego has created to clip your wings.
Allowing the unclipping to happen as you take a few moments in silence now,
Just being present with self,
No expectations,
Just relax.
Now it's time to close our practice together.
If you wish to stay in this state of presence for longer please do.
But if you're ready to come out of the session,
Take a few deep cleansing breaths.
Staying deeply connected to body through the practice of mindfulness.
And seeing the body's presence,
Feeling the body from the inside out.
And on your next inhale allow the eyes to open.
Namaste.
Thank you for joining me.
