Start to become aware of the sounds in the room that you are at.
Gently start to bring in the awareness of any smells inside of this space.
And then gradually invite your body to be comfortable yet awaken,
Soft and alert.
And invite your body into this present moment.
I invite you to find presence by observing how the breath comes naturally and in through your nose.
And for the first rounds of breath together open your mouth and exhale it out.
Every inhalation is soft and gentle.
And every exhalation is an open mouth breathing out.
And do that twice more.
Maybe even with a sigh.
Releasing anything with the exhalation.
That at this moment doesn't belong,
It's not serving.
After your last exhalation then come back to an actual breath in and out through the nose.
And let's observe the awareness of the breath in the body.
So let's do a gentle journey through the body to observe the capacity of expansion with the inhalation and softness of the body with the breath with the exhalation.
So if you wish bring your loving awareness to your toes,
A gentle wiggle with your toes and observe any sensations that you can catch in your feet,
Soles,
Front of the feet.
Sensations of the sock,
Of the floor,
Your particular sensations what is here for you on your feet right now.
Gentle journey the front and backs of your shins,
Of your calves.
Through your knees and observe what's happening on your knees.
How are they feeling today?
Travel up and feel when you have a full breath in what happens in the front and back of your thighs.
Perhaps bringing some extra softness there.
Observe what happens with the connection of your hips,
Your pelvis,
The connection of your sitting bones rooted to the support where you are seated and observe there.
Stay there for a moment.
Observe if we can sense or catch any capacity of expansion in this area and the pelvis area in your body.
Invitation to go a little bit upwards towards your navel and observe your belly.
Relax and calm the expanding belly with the in-breath.
Soft descending belly with the out-breath.
Traveling up to the side ribs,
Heart space,
The chest,
Front and back of the heart.
Placing there some awareness with the in-breath front and back of the heart.
Full expansion.
Exhaling with the out-breath full softening,
Melting like ice to water,
Water to gas.
Continue your journey of expansion through the breath,
The arms,
Elbows,
Upper arms all the way to your wrists and hands.
Wiggle just a little bit your fingers.
Settle in into the aliveness of your hands.
Come back the journey of arms back to the shoulders,
Softness in the shoulders,
Shoulders and neck area.
Observe the expansion that loving happiness in your collarbones when you breathe in.
And softness front and back shoulder shoulder blades when you breathe out.
Any travel through the back of the head,
The ears,
Chin,
Nose,
Cheeks,
Eyebrows,
Eyelids,
Forehead.
Observing what expands when you breathe in in your face.
And softly perhaps drawing a smile in your eyes,
In your mouth.
Start from the tips of your toes,
Feet,
Legs,
All the way through your pelvis,
Belly,
Chest,
Arms and throat.
Full breath in.
And with this entire body,
Full breath out.
You stay here for a couple of moments,
Sweet nectar of presence with your entire body.
May this loving presence feel expansive.
Through the nose to the whole body.
Knowing that we have this anchoring space of observing the expansion of the breath in the body to come back to presence at any given time.
Inviting you to stay in this presence through your day.
If you wish,
Let's bring hands,
Palms to touch in front of the heart's face.
Let's offer gratitude for something,
Someone that is coming up for you now.
And here let's have a full breath in through the nose.
And through the entire body,
Full breath out through the mouth.
