Welcome.
Take a moment to settle in,
To allow your shoulders to soften,
Your jaw to relax,
And just coming into this moment,
Into here and now,
Into this practice that you've allowed some beautiful time for yourself to connect with the present moment and with yourself.
For the next few minutes we'll just be focusing in on connecting with the breath and this beautiful relaxing centering practice.
So just take a moment now to notice the breath,
To notice your natural inhale and exhale,
And allowing it its natural pace and rhythm.
Together let's take a deep breath in and a long breath out.
And we'll do this again taking a deep breath in and a long breath out.
And now just letting the breath return to its natural rhythm.
Noticing the sensations in your body as you're breathing in and as you're breathing out.
The air passing up through your nostrils and then coming into your lungs as you breathe in.
And then as it passes back up and out through your nostrils again as you breathe out.
And just being present with this.
And now allowing the air to fill your belly as you breathe in.
First allowing the belly to expand and then the chest as you breathe in and then as you breathe out letting the chest deflate and then the belly deflate.
As we gently allow our breath to deepen and slow down a little bit.
Breathing deeply into the belly and then just gently allowing it all to relax as you breathe out.
Using each exhale as an opportunity to release tension in the body and the mind.
To let yourself relax further into this practice.
Feeling the body soften and get heavier.
Almost melting into the surface that you're sitting on or lying on.
And if you notice your mind wandering off.
Taking on a journey in thought.
Just letting it go and gently bringing your attention and your focus back to the breath.
Back to the sensations of air coming in and then air gently leaving your body.
The sensations in your body as your present here and now.
Breathing deeply into the body.
Breathing deeply into the body.
And now just letting go of focus on the breath.
Just letting go of everything.
And just notice your body.
Notice how you're feeling right now.
Any sensations.
Any lightness or heaviness.
Any tension.
Just allowing it to be without judging anything that you notice.
Just witnessing like an observer on the side of a stream.
Just letting go of focus.
Now inviting a little bit of movement back into your fingers and toes.
Maybe gently rolling the shoulders back.
Rolling the head.
When you're ready gently opening your eyes.
And bringing this awareness with you as you move into your day.
Take a moment to thank yourself for committing to this practice.
For being here showing up for yourself.
