Begin by finding a comfortable position,
Either seated or lying down.
Close your eyes gently and allow your body to relax.
Soften your hips and shoulders,
Letting them release any tension.
Soften your neck and allow your jaw and facial muscles to soften.
Let your belly relax as your breath flows naturally in and out of your body.
Feel the gentle rise and fall of your torso and simply observe the rhythm of your breath.
Please continue to use this breath throughout this practice and allow it to be comfortable to you.
Now begin to bring your awareness to different parts of your body one at a time,
Starting with your feet.
Notice your toes,
Heels,
Ankles,
And calves.
Feeling any sensations or just simple awareness.
Only observe.
Now bring your attention to your knees,
Thighs,
And pelvis.
Potentially feeling weight in these areas or again,
Observing tension sensation.
Continue to breathe through this experience as you sense your lower back and tailbone.
Only observing and maybe even asking yourself what you feel.
Then start to feel the middle of your back,
Your belly,
Ribs,
And chest.
Perhaps there are sensations in these areas.
Now bring your focus onto your shoulders,
Neck,
Ears,
And forehead.
Notice and observe,
But stay with your breath.
As you scan each area,
Begin to notice any sensations present.
You may feel tingling,
Tightness,
Warmth,
Or coolness.
Perhaps you notice buzzing,
Pulsing,
Or even numbness.
Whatever arises,
Simply observe without judgment.
Take your time moving through each part of your body,
Allowing your awareness to deepen.
When you're ready,
Gently bring your focus back to the present moment.
Begin to wiggle your fingers and toes,
Slowly returning to your surroundings.
When you open your eyes,
Allow yourself to see the world with renewed clarity and openness.
Embrace the expansive possibilities that await you.
Thank you.
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