Welcome,
Let's begin by finding a comfortable position.
You may be lying down or seated,
Whatever helps you feel supported.
Allow your hands to rest naturally,
Soften your eyes or close them if it feels right for you.
Take a slow,
Deep breath in and a long,
Steady breath out.
Again,
Inhale gently and exhale completely.
Allow yourself to land here,
Nowhere to go,
Nothing to fix.
You are already enough,
Just as you are.
Let your awareness begin to drift inward,
Becoming curious,
Kind,
Receptive.
This is a gentle returning,
Not a performance.
Make any adjustments to the body as you need to feel comfortable and supported.
Bring your attention to the crown of the head.
Imagine a soft golden light resting there like the first warmth of morning.
Notice any sensations,
Tingling,
Temperature,
Stillness or nothing at all.
There is no right experience,
Only what is.
Let your awareness move slowly across your scalp and forehead,
Softening the space between the brows,
Unclenching the tiny muscles around the eyes,
Letting them rest in their sockets like petals after rain.
Soften your jaw.
Softening your jaw,
Allow your tongue to fall gently away from the roof of your mouth.
Invite ease into this place.
If the mind wanders,
That's ok,
Just come back,
Like returning to a home that always welcomes you.
Bring your attention to your neck and throat.
Feel the breath passing through,
Like a river of life.
Moving into the shoulders,
A place we so often carry what is not ours.
If you wish,
Allow the shoulders to drop a little heavier,
As if saying you can rest now.
Notice the back of the neck,
The gentle slope into the spine and breathe here.
Draw awareness down through the upper arms,
Elbows,
Forearms.
Notice any sensation,
Pulsing,
Heaviness,
Lightness.
Feel into the hands,
Your beautiful,
Capable hands.
Noticing the palms,
The fingertips,
Even the space between each finger.
If it feels right,
Whisper inwardly,
May these hands hold with kindness,
Myself included.
Bringing awareness to the chest,
Notice the rise and fall of your breath.
Your body already breathing itself.
Feel into the heart space,
You don't need to force openness here.
Just notice what's present,
The weight,
The warmth,
The whispers.
You might say this heart has felt so much and it's still here.
Let your attention drift to the back,
The upper back,
Shoulder blades,
The mid back,
Lower back.
Notice where there is tension,
Where the body is quietly humming in support of you.
The spine,
That sacred column of support,
Feel its length,
Its quiet strength.
Rest your awareness here for a moment,
Gently breathing.
Now shifting your awareness into the belly,
Soft,
Alive,
Deeply human.
This is where we often hold emotion.
You might sense fluttering,
Tightness,
Calm or nothing at all.
Whatever is here,
Let it be here.
Allow the belly to be soft without judgement,
It's safe to soften.
Bring your attention to the hips and pelvis,
The cradle of your being.
Notice the contact points with the surface beneath you.
Let yourself feel supported,
The earth is holding you.
Soften through this area if you can.
Imagine a gentle release through the hips,
You are safe to let go.
Let your awareness flow down into your thighs,
Your knees.
Feel the weight of your legs,
Their strength and stillness.
No need to do anything,
Simply notice.
Arrive into the ankles and then the feet.
Notice the soles,
The heels,
The arches.
Feel into the toes,
Each one receiving your loving attention.
Now taking a deep breath in and letting it go slowly.
Begin to sense the whole body all at once.
As one unified field of being,
Breathing,
Resting,
Alive.
You may wish to thank your body.
Thank you for carrying me.
Thank you for being with me.
Enjoying a rest in this presence for a few more breaths.
No pushing,
Just being.
To the surface that you are connected to and the room you are in.
Noticing any sound,
Noticing the air around you.
You might want to gently bring a little movement to the toes and hands.
And when you are ready,
Gently opening your eyes and returning to the space around you.
I hope that you enjoyed taking some time for yourself.
And that you carry with you a little more kindness and a little more ease.
