I invite us all to take a nice deep breath if we'd like.
Maybe breathing deeply through the nose and holding it for just a moment at the top and then just.
.
.
As you feel the body settling in,
Perhaps just bringing your awareness to the places where your body meets the floor or the chair,
Perhaps noticing pressure or softening or heat or tingling at the back where the back meets the chair or the body meets the floor.
Perhaps feeling the air all around your body and seeing if you can invite in a sense of open and kind curiosity and maybe a willingness to be with whatever is here.
As we begin to settle some more,
You might bring your awareness to your face and let the face be calm,
Perhaps inviting in some softening and all the little muscles around the eyes and all the muscles around the jaw,
Allowing the teeth to spread just a bit.
And softening the muscles down the neck and the back and the front,
Almost like a warm waterfall cascading down the shoulders,
Down the upper back and the mid back and the lower back,
Allowing the body to soften even if it's just around the edges.
Sometimes if there's parts of the body that feel grippy or clingy,
We can just invite in just a little bit and it's enough.
We don't need to be or do anything else but be here exactly as we are.
As we soften down through the abdomen and the heart,
Opening the heart as much as you'd like.
Down through the belly,
Down through the hips,
As if every muscle and bone and tendon and cell and even the space between the cells are softening and opening.
As we release further down the thighs and the calves,
The shins,
The ankles and the feet.
Maybe we just feel ourselves here.
And if at any time you find that your mind is wandering,
Thinking about all kinds of things,
It's okay.
This is what our minds do.
So in the moments that you find your mind has wandered,
If you want,
You can just gently bring your attention back to your body here.
Maybe the sensations of the body or feeling the air around the body,
Feeling the movement of your own breath in your own being.
As we gently bring our awareness to sound.
Just listening and perhaps inviting in these tones,
These pitches,
These harmonies and movement sound to allow us to go a little deeper.
May we be safe.
May we be peaceful.
May we be open and receptive to all the possibilities.
And may all beings everywhere know peace and ease.
