Hello friend.
Thank you so much for being here.
Let's get cozy and give our body some love.
Make your way into a super comfortable lying down position.
Now if lying down isn't good for you right now,
That's totally fine.
You can take this seated.
Really just take your time getting into position today,
Grabbing whatever you might need to get as comfortable as possible.
If you're lying down,
Maybe you cushion behind the knees with a pillow.
Maybe you cushion behind the head,
The low back.
Maybe you wrap yourself up in a blanket.
Really just whatever you need to feel cozy and supported.
Close your eyes if you'd like and bring some awareness to your breath.
Allow the inhales and exhales to deepen and lengthen.
Notice how the breath moves you.
Invite your body to soften and surrender with each inhale,
To grow heavy with each exhale.
Let any expectations regarding today's practice fade away as you continue to focus on your breath.
If you notice your mind straying away,
Gently coax it back to noticing your breath and your body in this moment.
We're going to take a scan of our body now.
Bringing our awareness to our left foot to start.
Notice how your left foot feels.
Any sensations,
Any tension,
Any pain.
Just observe what is going on and then begin to breathe into that space,
Whatever that means to you.
Imagine your breath traveling to your left foot,
Releasing tension,
Creating ease.
Move this awareness to your left ankle now,
Scanning,
Noticing,
Breathing,
Letting go.
We're going to repeat this process for all parts of the body.
Moving to the lower left leg now,
The left knee,
The upper left leg,
The left hip.
Taking note of any spaces that are holding tension or carrying pain.
Bring this awareness to the right foot now.
Taking a scan,
Breathing into this area of the body,
Relaxing deeply.
Moving to the right ankle,
The lower right leg,
The right knee,
The upper right leg,
The right hip,
Noticing,
Breathing,
Growing heavy.
Scanning through the pelvis and the glutes,
Observing,
Releasing.
Moving to the lower back,
Really breathing into any tension or pain here,
Inviting the space to release and let go with each passing breath.
Scanning up the spine,
Passing through the mid back,
The upper back,
Taking a scan of the front of the torso,
The belly,
The ribs,
The chest.
Scanning to the left shoulder,
The upper left arm,
The left elbow,
The lower left arm,
The left wrist,
The left hand,
Scanning,
Relaxing.
Scanning to the right shoulder now,
The upper right arm,
The right elbow,
The lower right arm,
Right wrist,
Right hand,
Breathing in,
Breathing out.
Bringing your awareness now to your traps,
The tops of your shoulders,
Your neck and your throat.
Scanning the jaw,
Inviting release,
A softness.
Scanning through the face,
Behind the eyes,
Your skull,
Your entire body heavy and at ease.
Breathing deeply.
Now bring your awareness to any part of the body that is talking to you right now.
Any place that is calling for your attention,
Any place that is holding tension or pain.
Once again,
Breathe into this area,
Deeply and fully.
Inviting this space to soften and grow lighter.
Notice any patterns of the mind when focusing on these sensations.
No judgment,
Just notice.
Breathing in,
Breathing out.
Go ahead and let this focus go.
Feel your entire body sinking deeper into relaxation,
Surrendering fully to the surface beneath you,
Noticing once again the ebb and flow of your breath,
Your awareness hovering sweetly in presence.
Stay here as long as you'd like,
Deeply breathing and feeling a sense of ease in your body.
Otherwise take any small movements necessary to wake back up through the body.
Rolling through the wrists and ankles,
Taking small movements in the head and neck.
We'll take one final deep breath in together.
Inhaling deeply.
Exhaling completely.
Thank you so much for practicing with me today.
I hope you were able to find some relief or at least you were able to practice deepening your awareness of your pain and your relationship to it.
I'm wishing you lots of comfort and ease as you move through the rest of your day.
As always,
It is such an honor to guide you.
Until next time,
Take care.
