Welcome to practice.
Today's focus is to reconnect with your body,
To move into the sensations living within your body,
Releasing tension,
Fully grounding and softening in your body.
So let's begin.
Come into a comfortable position,
Either seated or lying down.
Allow your body to settle,
Feeling the support beneath you.
If you're seated,
Let your spine gently lengthen.
If you're lying down,
Let your back soften into the surface beneath you.
Take another moment to shift or shuffle,
To be comfortable.
And then take a deep breath in through your nose and softly release it through your open mouth.
Feel yourself arriving here.
Let's do that two more times.
Inhale deeply,
Filling the belly and chest.
And exhale,
Letting go of any tightness or holding.
One more time,
Inhale deeply through your nose.
Exhale fully,
Allowing yourself to settle even more deeply into this space of rest and relaxation.
Allow for your breath to settle into its own natural rhythm.
Feel the breath is smooth,
Soft and effortless.
Bring your awareness to your body.
Sense the weight of your body resting on the ground,
Fully supported.
Feel the points of contact,
Your legs,
Your back,
Your hands touching the surface beneath you.
And give yourself the full permission to soften into this support.
You being held.
And with your next inhale,
Go ahead and imagine your breath as this beautiful,
Soft,
Golden mist entering your body.
And this mist,
It's so warm,
It's light,
It's gentle.
And it carries a sense of ease and spaciousness with it.
And with your exhale,
You feel the golden mist dissolving any tension,
Releasing it out of your body.
Now with your next inhale,
Imagine this golden mist gently entering the top of your head.
Feel it softly filling your scalp,
Spreading across the top of your head and down to your forehead.
And on your exhale,
Let it release any tightness or tension from this area.
With the following inhale,
Let the mist flow down into your face.
Feel it gently soften your brows,
Smoothing any lines of effort.
Let it drift into your eyes,
Your cheeks,
Your jaw.
And on the exhale,
Release any tension held in your face.
Your jaw loosens,
Your cheeks soften,
Your eyes rest.
Inhale and feel the golden mist flow into your neck and throat.
It moves softly through this space,
Releasing any tightness.
On the exhale,
Let the mist expand,
Creating space and ease.
Feel your throat open,
Your neck grow lighter.
Now with the next inhale,
Guide the mist into your shoulders.
Inhale deeply,
Letting it flow into the tops of your shoulders and into your upper back,
Feeling the mist filling this space like a warm glow.
And on the exhale,
You let the tension dissolve.
You feel your shoulders drop,
Your upper back soften.
You inhale again and feel the golden mist flow down into your chest.
Sense the mist expand into your heart space,
Filling it with warmth and with light.
On the exhale,
Release any tightness from your chest,
Feeling the heart open and spacious.
Inhale and allow for the mist to move into your mid-back and ribs.
Feel it softly spreading,
Creating lightness and ease.
Exhale,
You're releasing any tension or constriction.
Inhale,
Bring the mist down to your belly and your lower back,
Feeling the breath and mist filling these spaces.
And on the exhale,
You release any tightness.
Let the golden mist bring a sense of openness and relief.
Inhale,
Guide the mist into your hips,
Your pelvis.
Feel it gently swirling through this area.
And on the exhale,
You allow the pelvis to soften,
Letting any tension,
Any stuckness,
Any heaviness flow out.
Inhale,
Guiding the mist into your thighs.
Feel it spreading warmly through both legs,
All the way down to your knees.
And on the exhale,
You let go of any tightness,
Feeling your thighs,
Feeling your knees relax.
Inhale,
Let the mist flow into your calves and shins.
Feel this warm,
Golden light filling your entire lower legs.
Exhale,
You're releasing any tightness,
Letting your legs feel light and soft.
Take a deep inhale and guide the mist all the way down into your feet,
To the tips of your toes.
Feel it filling every part of your feet,
Through the soles,
All the way to the toes.
And with the exhale,
You release any remaining tension,
Feeling your feet fully relaxed.
Now,
Take a moment to sense your entire body.
Feel the golden mist filling you from head to toe.
Every inhale brings a sense of warmth,
Light,
And ease to your whole body.
And every exhale releases,
Letting you soften even more deeply into this present moment.
Notice how your body feels open,
Light,
And at ease.
This beautiful golden mist keeps expanding,
Radiating,
Moving into every cell of your body.
Gently bring your awareness to the natural movement of your breath.
Notice the gentle rise and fall of your abdomen,
Breath flowing effortlessly like a wave,
Smooth,
Continuous,
Feeling fully connected to your body and your breath.
And when you're ready,
Begin to deepen your breath.
Feel the inhale bringing gentle energy back to your body.
And on the exhale,
Feel your connection to the ground beneath you.
Start by gently wiggling your fingers and your toes.
Roll your shoulders or sway your head side to side.
And when it feels right,
Roll onto one side or slowly bring yourself back to a seated position.
Take a moment to simply notice how you feel.
And continue to carry the sense of connection and ease with you into the rest of your day.
