Welcome to this embodiment session.
Lie on your back,
Bend your legs,
Allow your shoulders to relax and let your arms lie by your side.
Take a moment to drop into your body.
Be aware of your feet on the mat and where the pressure is on your feet.
Sense the sacrum,
Which is at the base of the spine,
Between the pelvis,
Calves and just feel the weight of it.
Do you feel balanced?
At this point you are drawing your attention to it,
Not doing anything about it,
Just an awareness.
Can you sense the shape of your spine?
How is your lower back?
Is it arching?
Is it collapsed towards the ground?
Notice the weight of your ribcage and take note of all the points of contact of your body on the mat.
Sense your shoulders.
Feel the openness across the chest.
Notice the inside of your elbows.
Are they bent?
Are they open?
Do they feel spacious or gripped?
Feel ease inside the elbows and then notice the effect on your hands and your palms and your shoulders.
Sense your hands.
How curled up are your fingers?
What is the positioning of the thumb on the left hand and now the right hand?
How do they differ?
Take a body scan again,
Noticing everything that your body is doing.
Bring your attention to the neck.
What is the curve of the neck?
Feel the weight of your head onto the mat.
Is your head tilted more to the left or the right?
Can you feel any facial tension?
Notice your eyebrows,
Tracing around your left one and then the right.
Is there any gripping towards the inner eye or around the nose?
Notice your forehead and invite the forehead to relax.
Invite the eyes to soften.
Notice the jaw.
Are you holding tension around your jaw?
Is it different on the left to the right?
Holding tension around the jaw,
You may experience tension in your neck or the pelvic floor so take a moment just to soften the jaw and relax the tongue.
Notice the ears.
Is there a sense of spaciousness around the ear or is there a gripping?
Is it easier to hear out of the left ear or the right ear?
Come back to feeling and sensing the eyes,
Face,
Ears,
Jaw,
Head and neck.
Invite a sense of ease into these areas.
Enjoy this moment of pure awareness of yourself,
Feeling it,
Being present,
Noticing what is,
Making a choice to release tension,
Soften and relax.
Allow yourself to release tension of the holding patterns that you have through either posture or habitual or emotional tension that's held in the body.
Experience them,
Notice them and invite them to dissipate,
Open up,
Create space and let go.
Allow yourself to arrive deep into yourself,
Being totally aware of where you are in your body and how you feel and what you are thinking.
Our thoughts are powerful so we can use them to sense more ease.
Place your hands on your lower belly below the navel and notice the belly rise and fall with each breath.
No gripping,
Just a steady breath,
Being aware of your breath as it moves into your hands.
Keep the breath flow fluid,
Conscious of your breath.
Where in your body are you holding or gripping?
What can you let go of?
Just 1% more right now.
Standing the body without attaching to what you find,
Just awareness and the opportunity to release.
Notice the ribs,
Notice your shoulders,
Your arms,
Elbows,
Hands and fingers.
Notice the chest,
The upper back,
The lower back,
The pelvis.
Notice the legs,
The back of the knees,
Calves,
Ankles,
Heels,
Soles of the feet or the toes,
Front of the feet,
Front of the legs,
Front of the hips.
Notice the whole lower body.
Notice the belly rise and fall.
Notice the whole body.
Allow the whole back body to soften.
Allow the whole front body to be received by the back body,
To feel held and feel the mat and earth support you and everything that you are holding.
Whole body relaxed,
Face soft,
Jaw relaxed.
Notice how you feel.
Take three rounds of breath with each exhale being an audible sigh of release,
Allowing yourself to let go of anything left that you're holding on to.
Affirm to yourself,
I'm ready to start my day or ease into my evening,
Feeling clear,
Refreshed and reset.
Thank you for being here.
