Welcome.
Good day.
Just take a moment and just thank yourself for showing up.
For taking time to check in and to disengage from the external world and reengage with your inner landscape.
And then I invite you to find a position that feels supportive for you and that could be a seat on the floor or in your chair or you could lie down.
All positions are welcome.
And so just taking a moment and checking in with yourself and seeing what your body needs for this practice today.
What position it wants to be in and then mindfully moving into that place.
And once you find your position,
I invite you to see if you could relax the body just 10% more knowing that you are supportive in some way in this moment.
If you're in a chair feeling the support underneath your sit bones or your feet on the ground.
If you're lying down,
Feel the back and the head rested and just noticing what it feels like to relax.
If the eyes are closed already and that feels good for you,
You can close the eyes or you could soften the gaze relaxing all the muscles around the eyes.
And I invite you to also just soften the jaw perhaps moving the lower jaw a little side to side.
Also allowing the belly to to be soft.
No need to contract here and to hold.
Let's take a deep breath in through the nose and down into our belly feeling the lower belly fill up with breath and perhaps curling the lips like you're blowing out of candles.
Slow exhale out the mouth.
Good.
Again in through the nose down into the belly curling the lips slow slow exhale out.
Good.
Do that one more time on your own and seeing if you can allow the exhale to get just a little bit longer this time.
Good and then allowing that breath to go and just see if you can feel the body being breathed and noticing it where it feels most predominant in the body and for some of us that's at the belly and feeling the rise and the fall of the belly and for others it's in the chest and for some that's at the nostrils feeling the air moving in through the nose hitting the back of the throat and feeling the warmer air leaving the nose and hitting your top lip.
So investigating here for a moment where it might even feel comforting and soothing and just witnessing your beautiful body being breathed in this moment.
Now as you feel the breath your mind's gonna wander right by maybe noises around you or by the mind and the thinking.
That's all part of the process you're doing it right.
The moment that you notice you're distracted is a moment of mindfulness where we kindly redirect our attention back to our breath and just feel the breath again.
And so having the breath be in the background as we begin to feel the sensations in our body and really just checking in with our physical bodies these able bodies that allow us to be here that are always here in the present moment.
Really good way to get us out of the mind out of the anxiety and the stress which is normally from the future from the past.
And so we begin by feeling the forehead area and maybe you feel some sensation in the forehead like a really subtle pulsing or buzzing feeling or a little tingliness.
Then noticing where in the forehead you feel this area of sensation.
Perhaps the sensation is moving and perhaps you feel no sensation at all.
It's all normal.
It's just your experience and then traveling down to the eyes right our eyes that take in all that information and allow us to see a lot of times you might be on that high alert and here we can do the opposite and just allow ourselves to be loosely present.
So relaxing all the muscles around the eyes and maybe feel some sensation there.
We're feeling the sensations of the eyelids getting heavier.
Now I invite you to move the lower jaw around a little side to side feeling the mouth.
Noticing again what do you feel here in the mouth?
Let's take a breath now into the throat space opening up our throat.
Take a deep breath into the throat and a full breath out.
And we'll travel down and feel the sides of our neck,
Tops of the shoulders traveling down to the backs of the shoulders and the space right in between the shoulder blades and the mid spine,
Upper back.
See if you can send a breath right in between the shoulder blades taking a breath in and a breath out.
And then we'll travel down to the mid spine all the way down to the lumbar spine and to the sacrum.
Noticing again what sensations you feel here.
If something feels a little tight maybe going a little further and noticing like what does tightness feel like or what does tension feel like?
And then using the power of your breath to soften those areas so directing the breath right into perhaps the lower back feeling the lower back expand and then as you breathe out feeling the lower back soften.
Good then we'll move into the collarbones and you can feel the collarbones expanding opening up the chest and the heart space right we tend to kind of collapse in this area with texting and driving and then feeling that part of the body softening as you breathe out.
So spending a moment there directing the breath right into the collarbones and into the heart then traveling down to the belly again maybe placing the hands on the belly.
You feel warmth,
Softness or another sensation and just observing the breath right there.
The rise and the fall.
Now getting a sense of the whole body alive in this present moment.
Turning your attention to your hands and we have a lot of sensations in the hands so noticing what you feel here could be like a coolness or warmth and noticing how you feel after taking time just to bring your attention to the aliveness in your body and also by tuning your attention to your breath which is the connection between our mind and body.
It's our anchor,
It's our home base.
So let's take another deep breath in and another long long breath out and start to make some little movements in the fingers and in the toes.
Okay maybe move ahead slightly side to side.
I didn't feel good to reach the arms back behind you or up towards the sky taking a big full body stretch.
You can slowly really gently opening up the eyes and taking in your space.
Maybe it seems a little brighter.
Maybe you notice objects or items that you didn't give attention to before.
You take a moment of appreciation for your space and also for this time that you took for yourself so thanking you and when you're ready you can slowly and mindfully doing your best to stay in this inner stillness.
Continue on with your lovely day.
Alright I hope this was helpful for you.
I will connect with you soon.
Have a beautiful beautiful beautiful day.
Thank you.
