All right,
Everybody start by closing your eyes,
Laying down,
Or sitting,
Whatever's most comfortable for you.
When you're settled,
Just go ahead and take three deep breaths in through your nose and out through your mouth.
Relax your jaw as you're doing that.
Release any tension,
Anything that's stressing you out from today or the week or maybe anything that's coming up.
Continue to take normal breaths.
Don't try to control them,
Just allow them to flow in and out naturally.
And we're going to do a quick body scan starting with our feet and moving our way up.
And feel free to go at a faster or slower pace as you need to.
And you can breathe into any areas of tension or anywhere that needs some extra attention from you.
And just notice how your body feels or if any thought comes up when you're in a specific area or if anything feels really good or if anything feels really bad,
Just notice it,
Observe it,
Make a mental note,
Don't change it.
And we'll go ahead and start with our toes and move our way up with the heels of our feet into our ankles,
Up our calves,
Over our shins,
Feel over our knees and the back of our knees,
And our thighs,
All the way into our hips,
Our pelvic bowl.
Just breathe into these areas,
Feel how they feel against the floor.
Against the earth.
Now into your lower abdomen and low back,
Up through the stomach,
Up the spine,
Feel your lungs expanding your ribs,
Into your chest,
Over your shoulder blades,
To feel tension in your shoulders and your back.
Just breathe into that area a little longer.
Continuing down our arms,
Our biceps and our triceps,
Into our elbows,
Breathing down our forearms,
Feeling our wrists and each finger and tendon in our hands,
All the way to our fingernails.
We'll go back up our arms and into our neck and our throat.
Do you have a lump in your throat or does it feel open?
Is it easy to breathe?
Is there tension in your neck?
Just breathe into it,
Into your jaw,
Notice how your teeth feel,
And your cheekbones,
And your eyes.
Maybe you've been staring at a computer screen too long or a phone.
Just allow your eyes to rest and relax.
Do you have any tension in your eyebrows?
Go up over the top of your head,
Down the back of it,
And feel your ears.
And now just take a few deep breaths while you're here.
Notice how your body feels now compared to when you first started.
Are there any areas that you need to go back to and look at again or breathe more deeply into?
Is there anything that caught your attention that perhaps you haven't been wanting to look at?
Know that it's safe to look at it.
Now I want you to picture the sun above you coming in through the top of your head,
And going down your body,
Pouring light into every crevice,
To every cell,
And filling you up with whatever it is you need.
Just take a moment to ask yourself what you need from that light coming in.
And if the answer is just a feeling or a knowing or a color,
Whatever it is,
Allow it.
Even if you can't see it or feel it right now.
Allow it to fill you up through your entire body all the way down your arms,
Down your legs,
And out your feet into the earth,
Connecting you,
Grounding you in this moment right here,
Right now.
And now take another deep breath in through your nose and out through your mouth.
And notice your legs against the floor or your feet,
Or if you're sitting.
Notice how your hips feel against the floor or your back if you're laying down.
Start to become aware of any noises around you.
Bring your presence to this room.
Are there any people around you?
Notice how they feel.
And when you're ready,
You can open your eyes.
