Welcome.
I am grateful you are here.
This is a 10-minute practice.
Design.
To Gemli.
Guide you.
From tension.
Into ease.
Through your body.
Your breath.
And your inner experience.
I will invite you.
To tense and release different muscle groups.
With pauses so that you can sense,
Feel,
And notice wash shifts without any rush.
Take whatever movements your body wants along the way.
And let this be a space where you can show up exactly as you are.
Find a comfortable position,
Lying down,
Seated,
Or any shape your body welcomes.
Soften your gaze or close your eyes if that feels supportive.
Take a moment.
To sense the support.
Beneath you.
Notice how your body needs that support.
Let's take 3 slow breaths together.
Inhaling through the nose.
Exhaling.
Through the nose.
Inhaling through the nose exhaling through the nose.
Align the breath to move freely.
Now bring your awareness to your legs,
Thighs,
Calves,
And feet.
Gently squeeze or tense the muscles.
Hold for a moment.
Exhale and soften completely.
Let the word release accompany you.
Your exhale if you like.
Shift your awareness to your glutes.
Gently tense.
Hold.
And release with your exhale.
Feeling the weight of your hips settling.
Bring your attention.
To your belly.
Gently.
Draw the muscles inward.
Home.
And soften.
Letting the abdomen melt.
Let the breath.
Widen your belly on the inhale.
And soften on the exhale.
Make a gentle fist with both hands.
Now.
Squeeze the arms slightly.
Just a little.
And exhale to release completely.
Noticing any tingling,
Warmth.
Or openness.
Lift your shoulders towards your ears.
Gently tense or and release on your exhale.
Let the shoulders drop away from the ears.
Now bring your attention to your jaw.
Your tongue.
And lips.
Bring your tongue.
To the roof of your mouth,
Behind.
The upper teeth.
Hold.
And release.
NOW!
Gently clench the jaw.
Hold.
And really.
Press the lips together softly.
Hold.
And read.
Bring your awareness.
To your nose and face.
And forehead.
Squeeze your eyes closed gently.
Pauling.
And release.
Wrinkle the nose.
And the forehead.
Fold.
And readly.
Let your whole body rest now.
No more tensing,
Only sensing.
Feel your breath moving in and out.
Notice what feels soft.
What feels present.
Whatever you find is welcome.
May ease flow through your body and mind.
And if ease isn't here yet,
That's okay.
Offer yourself kindness.
When you're ready.
Gently bring your attention back to the room.
Look around.
And return in your own time.
Thank you for practicing with me.
And may ease be with you.
