Invite yourself to come to a comfortable seated position.
Feel as your sitz bones and your tailbone press towards the earth as if you're growing roots,
Setting your foundation into the ground.
Visualize yourself walking up your spine,
Lengthening as you're reaching up and out through the crown of the head.
Take a moment and invite the shoulders to reach up towards the ears,
Exhaling,
Rolling down and back.
Invite the heart center to open and to slightly lift towards the sky.
Let your eyes gently close.
As you enter into your body scan,
Notice if any area of your body is holding tension.
If it is,
Let your breath travel to the area,
Inviting the tension to release on the next exhalation.
Also notice any area of the body that already seems to be relaxed.
Beginning at the crown of the head,
Travel down to the forehead.
Continue down to the eyes,
Letting go of any muscles that may be holding on at the corners of the eyes.
Continue down to the cheeks and down to the jaw as you release your jaw by slightly parting the lips and placing your tongue behind the upper teeth.
Continue down the neck and down to your shoulders as they relax down and back.
Guarding your mind's eye,
Traveling down both arms,
Coming through the upper arms,
Down to the elbows,
Down through the lower arms,
To the wrists,
Through the palms.
And if you found any tension,
See it releasing out and away from you through your fingertips.
Get your focus to travel back up to your throat and now down to your chest.
Transition to your upper back,
Travel down the spine to your middle back and down to your lower back.
Take your attention to the belly and down to the hips.
And watch the journey as it continues down your legs,
Traveling through the upper legs,
Down to the knees,
Down through the lower legs,
To the ankles,
Through the feet and to the toes.
And as you sit with the eyes closed,
Invite a nice deep breath in to come in through the nostrils,
Filling the whole body with breath.
Exhale let that breath go.
Once again,
Feel the expansion of the body as the breath enters.
Exhale,
Feel everything soften.
One more time here,
Bring that breath in.
Exhale,
Gently let it go.
Let the rest of your journey take this attention to the body to releasing the tension as you continue on your way.
