So take a moment now to find a position of comfort and presence.
Eyelids are heavy and whenever you're ready gently bringing a hand to the heart or any place on the body that feels soothing and connecting to the sense of loving awareness.
Take a deep breath in through the nose and out through the mouth.
One the weight of the body pressing down into the surface beneath you and then softly guiding the focus the left foot and the right foot.
Checking in with any sensations present in the feet.
Slowly beginning to move up.
Notice the ankles,
The shins,
Calves and knees and tuning into any sensations in each of these parts and if it feels good maybe sending a smile or appreciation down into these parts of the body.
Now slowly shifting the focus to the thighs and hips and pelvis and at any time if there's any discomfort shifting the focus to the hand on the heart or to the soles of the feet.
Noticing when the mind has wandered and guiding it back to the body each and every time.
Continue to make your way up the front and back sides of the upper body.
Noticing the low back,
The belly maybe seeing if we can soften this area with the warmth and spaciousness of the breath.
Now moving into the chest just noticing this as a place of love and compassion.
Notice the shoulders and gently scanning down towards the elbows and into the hands then all ten fingertips.
Greeting these parts of the body with an open and loving awareness and slowly moving up towards the neck.
Bring the attention to the head noticing sensations in the lips,
Nose and eyes.
Allow the tongue to drop from the roof of your mouth softening through the jaw.
Feel into the brow up to the crown of the head and appreciate this area of the body just as it is in this moment and then extending the awareness to the whole body.
If it feels possible offering compassion and gratitude in any areas that we may have missed and then gently guiding the focus back to the breath in the body connecting to its steady rhythm.
Start to feel into the weight of the body as it presses down noticing each point of contact between you and your support system.
Take a moment here with the eyes still closed reflecting on how you and the body feel.
