Begin by sitting or laying comfortably in a position that feels good for you.
Feather your nest now and begin to draw awareness to the environment around you.
Slowly look around the room you're in and observe it as if it's the very first time that you're experiencing being in this place.
Notice that you are safe in this moment.
There is nothing else that you need to do right now except be here and breathe.
Now bringing your attention inwards to your body.
Starting to close your eyes gently or maintain a soft gaze if that feels good for you.
If you are sitting down,
Notice your seat underneath your bum.
Feel the support of the chair or the floor underneath you.
Taking a few deep breaths together now,
Breathe in through your nose and exhale through your mouth with a heavy sigh.
As you breathe in,
Imagine the oxygen inviting vitality and energy into your body.
As you breathe out,
Imagine a sense of deep relaxation.
Breathing in through your nose again,
Exhale with a sigh through your mouth.
Bring your attention to your feet now.
Are they planted firmly into the floor?
Are they laying gently as you sit cross-legged?
Notice them,
Whatever they are doing,
Wherever they are placed.
Become aware of the weight and pressure of your feet.
Understanding if there is any vibrations or heat emanating from your feet now.
Shifting awareness up now towards your legs.
Notice if there is any tension or pressure in the leg area.
Observe if there is a feeling of heaviness or lightness.
Noticing your pelvis now and observe how it's firmly planted into the surface that you're sitting or laying on.
Notice how grounding it feels,
How it's firmly stacked below your ribs,
How it holds you up.
Bringing your attention now to the back against your chair or the flat surface that you're laying on.
Become aware of how your back supports you.
Breathe into this awareness of support.
Shifting awareness to your stomach area now.
Sense if there may be a little tightness or tension in this area.
If so,
Let's take a soft inhale through the nose and exhale gently through the mouth.
Imagine as you exhale that you are releasing the tension from the area.
Take another soft inhale in and gently exhale through the mouth.
Now sensing the hands.
Are your hands cold,
Warm,
Or room temperature?
Maybe they're a little clammy or tense.
If so,
It's okay.
Take your hands and curl your fingers into a bald fist.
Maybe you'd like to take a squeeze and become aware of the tension within the fist.
As the tension rises,
Notice it,
Take in what it feels like.
Now take a deep inhale.
And as you exhale,
Sigh and release your fist.
Imagine all that tension rolling off your fingertips as you release your hands wide open.
Now noticing your arms and your shoulders.
Simply push your shoulders away from your ears and invite softness to the area.
Moving up to your neck and throat now and placing awareness there.
You might notice a swallow or a gulp.
That's completely okay and normal.
Moving to your jaw now.
Notice if there's any tension in this area.
Oftentimes we tend to hold more tension in the jaw when we have stress.
You might shift your jaw side to side to invite in relaxation and softness.
Maybe you want to slightly open and close your mouth a few times to loosen up the jaw area.
Noticing your entire face now.
Your mouth,
Your cheeks,
Your nose,
Your eyes,
And your forehead.
Now doing one more scan through your body from the top to the bottom.
Observe if there's been a shift in feeling and sensation in your body now.
Maybe you started this practice feeling a little tense and maybe you're feeling a little more relaxed now.
Maybe not much has shifted at all.
It's okay too.
Just be present with your body as best as you can in this moment.
Taking a slow breath in now.
Exhale and slowly open the eyelids.
Gently bring your attention back into the room now.
Letting your head and neck rotate gently.
Take in the space that you're in.
And when you're ready,
You can return to your normal gaze and move on with the rest of your day.
Thank you for taking the time to practice with me today and I hope that you have an amazing day.
