Take a moment to begin to arrive here,
Finding a comfortable posture,
And when you feel ready,
Gently closing your eyes if that feels safe,
Or simply softening your gaze.
Slowly begin to allow your awareness to really land in your body,
Noticing what it feels like to be in your body right now.
Take a deep,
Slow breath in,
And a slow,
Steady breath out.
Gently allow your awareness to travel up to the top of your head,
Travel down your forehead,
Your eyes,
Your nose,
Your ears,
Your mouth,
And your jaw.
Take a moment to notice the sensations in your face,
Noticing whether you feel any tightness or tension anywhere,
Whether you're furrowing your brow or clenching your jaw,
And if you do notice this,
See if you can breathe a little bit of gentleness,
A little bit of lightness into these areas,
And release those muscles.
Gently traveling down to your neck,
Upper back,
And shoulders,
A place in our body where we so often carry so much of our stress,
So much of the weight from our day.
Noticing what these muscles feel like to you,
Perhaps bringing some gentle movement,
A circling of your shoulders,
Or a gentle turn or twist of your neck in a way that feels good to you.
Traveling down from your shoulders,
To your upper arms,
Elbows,
Forearms,
Wrists,
Hands,
And fingers.
Noticing any sensations along your arms.
Bringing your awareness now to your spine.
Traveling down your spine,
From the base of your neck all the way down to your tailbone.
Noticing any sensations of the muscles of your back.
If you notice any tightness or tension anywhere,
Go ahead and make any adjustments to your posture that you need to feel more comfortable.
Arriving now at your hips,
And traveling down the fronts and backs of your legs,
To your knees,
Down your calves,
To your ankles,
Your heels,
The top of your feet,
The bottom of your feet,
And out to your toes.
Noticing what it feels like from your hips all the way down to your toes.
Our hips are so often another point in our body where we can hold a lot of tension and stress.
Noticing here whether you might need to adjust your posture ever so slightly to feel a little more comfortable.
Slowly scan through your body again,
From your head down to your toes.
Noticing whether any of those areas that you breathed a little bit of space and lightness into have perhaps become a little tight and tense once again.
If you notice that,
Making a gentle reminder to yourself to check back in with those parts of your body a little later today,
To notice whether you can pause to release some of that tightness and tension once again.
Take a moment here to notice again what it feels like to be in your body.
Noticing whether any sensations have shifted for you from when you first sat down.
If there was one action you could take to support your body today,
What would that be?
A slow breath in,
And a long steady breath out.
Gently begin to bring a little movement back into your body,
Allowing your awareness to slowly start to return to the room that you're in.
Noticing any sounds near or far that you might hear.
Noticing the temperature of the air around you,
And what it feels like again to be supported by the earth beneath you.
When you feel ready,
Gently open your eyes.
