Find a comfortable position either lying down or sitting with your back supported.
Close your eyes gently or soften your gaze downward.
Take three deep breaths with me.
Inhale slowly through your nose and exhale completely.
Again breathe in and let it all go.
One more time.
Inhale.
Allow your breathing to return to its natural rhythm.
Imagine a glowing,
Ethereal,
Floating blue orb.
It can be big or small,
Sparkly,
Glassy,
Vaporous or any way that feels good to you.
This blue orb is going to travel slowly and gently all along your body,
Guiding your sensations and bringing you into the present moment.
Let's begin with bringing your attention down to your toes.
Notice your big toes,
Your smaller toes,
The spaces between them.
No need to change anything,
Just observe with gentle curiosity.
Notice the temperature of your toes and of the air surrounding them.
The orb travels from the toes down the bottom of your feet.
Feel the arches,
The soles of your feet,
The heels,
The top of your feet.
Notice any sensations of warmth,
Coolness,
Tingling or perhaps no particular sensation at all.
Whatever you find is perfectly okay.
Let your feet soften and relax,
Wiggling your toes and gently circling your ankles,
Releasing any tension you might be holding there.
The orb moves and shifts your awareness up to your ankles and lower legs and pauses for a moment.
Feel your shins,
Your calves,
Noticing the weight of your legs resting.
The orb moves again and now brings attention to your knees,
Your thighs and the orb pauses once again.
Feel the muscles in your upper legs,
The front and back.
Are they tight or relaxed?
Simply notice without judgment.
Breathe into your legs and as you exhale,
Allow them to feel heavy and supported,
Sinking into whatever surface holds them.
The blue orb travels up slowly and pauses.
Now notice your pelvis,
Your hips,
The area where your legs connect to your torso.
Feel your lower back and the base of your spine.
This area often holds tension from sitting or standing throughout the day.
Breathe into your lower back and with each exhale,
Let it soften and release.
Let the blue orb float up above you.
The blue orb floats down and rests near your abdomen.
Bring your awareness to your belly.
Feel it rising and falling gently with each breath.
Here,
Notice your stomach,
Your sides,
Your lower ribs.
The blue orb floats once again and goes a bit higher up near your heart.
Now focus on your chest and your heart space.
Feel your heart beating steadily,
Your lungs expanding and contracting as you breathe in and out.
Place one hand on your chest over the heart if that feels comfortable.
Let your entire torso soften with each out breath,
Like settling deeper into a warm embrace.
The orb travels up your neck and to your shoulders.
Notice them.
Are they carrying any tension?
Let them drop away from your ears.
Feel your upper arms,
Your elbows,
Your forearms.
Notice your wrists,
Your palms,
Each finger and thumb.
Let your arms rest completely,
Supported by gravity,
Releasing any effort to hold or control.
Bring attention to your neck,
Both front and back.
Feel the muscles that support your head.
Now,
Notice your jaw.
Let it drop slightly open,
Tongue resting softly.
Release any tension around your mouth.
Feel your cheeks,
The area around your eyes.
Let your eyes rest deeply in their sockets.
Soften your forehead,
Releasing any furrows or lines.
Feel the top of your head,
Your scalp.
Let this awareness crown your entire body scan.
Now,
Take a moment to feel your whole body as one complete,
Connected experience,
From the tips of your toes to the top of your head.
Notice your body breathing,
Your heart beating,
All the countless processes happening without your effort or control.
Rest in this awareness of your whole embodied self.
By now,
The floating blue orb has drifted away.
When you're ready,
Begin to gently wiggle your fingers and toes.
Take a deeper breath and slowly open your eyes or lift your gaze.
Carry the sense of relaxed awareness with you as you continue with your day.
You can return to this calm,
Centered state anytime by simply bringing your attention to your body and your breath.
Thank you for taking this time for yourself.
