Feel free to close your eyes at this moment if that feels right for you.
Notice how your breath moves throughout your body.
Inhale and exhale.
With each rhythm of breaths,
Allowing your body to relax just a little bit more.
Allowing your body to expand on your inhale and relax even more on your exhale.
Allowing the rhythm of your breath to soothe out any tensions.
Allowing your body to fully relax.
We're going to use this time to tune into different parts of our bodies.
We'll start down by our feet,
Working our way up to our heads.
Just follow the repetitive prompts of my voice as we tune in with each part of our body.
Beginning by placing our attention at our toes.
Simply noticing,
Feeling into our toes.
Noticing the space between our toes.
Allowing our breath to send our love down to our toes.
And bringing our attention to the soles of our feet and our heels.
Noticing any sensations on the bottom of the feet.
Now noticing the tops of our feet.
Noticing any sensations.
Noticing any thoughts or stories that arise.
And simply choosing to let them go.
To be present with our feet.
Taking our attention now into our ankles.
Noticing any sensations in our ankles.
And now noticing our calves and our shins as we start to bring our attention up our legs.
Noticing whatever is present.
And simply being with it.
Noticing our breath to keep us present and our attention focused on our lower legs.
Noticing into those muscles.
Now bringing our attention to our knees.
To all the little bones and ligaments.
The tendons and the muscles.
The blood vessels and the nerves.
Simply appreciating all the beauty in our knees.
Our knees bring us so much movement.
And simply being present with them is a great way to thank them for all they do.
Allowing your breath to move through each part of your knees.
And being present with any sensations that arise.
Now allowing our breath to move gently up into our upper legs.
And all the muscles and our quads and our hamstrings.
The femur bone.
And all the blood vessels and nerves.
Noticing the power in these muscles.
And the potential in this part of the leg.
Allowing your breath to bring you present to this part of our legs.
Again there's no right or wrong feeling,
Just simply noticing any sensations that arise.
Allowing our breath to send love to this part of our leg.
And now bringing our awareness into our pelvis.
Our hips.
And all of our reproductive organs.
Our bladder and our bowels.
All these parts of our body that may be holding shame or tension.
Allowing ourselves to be present with any sensations we may notice here.
Allowing our breath to thank these parts of our body.
That work so hard for us.
Allowing our breath to recognize any areas of pain or tension we may be holding on in this area.
Again using our breath to keep us present.
And to simply notice and observe.
And we'll gently bring our attention upwards into our abdomen.
Noticing all the muscles and vasculature,
Organs and systems.
Feeling how they shift with the rhythm of our breath.
Feeling how the rhythm of our breath can gently massage this part of our body.
Allowing our attention to notice any sensations or areas of concern.
Simply noticing any thoughts or emotions that arise.
Observing them.
Thanking them.
And letting them go.
Allowing ourselves to be present with this part of our body.
The abdomen.
Allowing ourselves to inhale and exhale.
Moving our attention upwards into our chest.
Feeling our heart space and our lungs.
Noticing any sensations in your chest.
Using your breath to open up this area.
To breathe through any tensions or pains that might be holding on.
To accept any sensations or concerns.
Allowing our breath to love and show gratitude to this part of our body.
Noticing any change in sensation with the rhythm of your breath.
Feeling the expansion on your inhale and the relaxation on your exhale.
And now we'll move our attention down into our fingers.
Noticing each finger and the position that it's in.
Simply allowing our breath to relax our hands and our fingers,
Loosening a grip.
Allowing our breath to soothe.
And noticing any sensation.
Notice if you can feel the pulsing of your blood through your fingers.
Bringing our attention into our wrists and all the little bones and ligaments and tendons keeping it together.
All the movement that goes on in the wrist.
Once again noticing any sensations.
Now letting our attention go up our forearms,
Noticing the muscles,
Noticing any tension or sensations.
Now bringing our attention to our elbows.
Noticing the different parts of our elbow.
Noticing the position it's in right now.
Allowing our breath to relax any tension that might be holding in our elbows.
Once again there's no right or wrong feeling,
Just simply being present and noticing what's there.
Allowing our attention up into our upper arms,
Where our biceps and our triceps are.
Allowing our breath to just move into that part of our arm.
Now bringing our attention up into our shoulders.
Noticing any sensations here.
This is a common place to hold tension and strain and simply just notice what it feels like for you.
Noticing your shoulders expand on your inhale and relax on your exhale.
Noticing the fronts and the backs of your shoulder and all the muscles that then work into your neck.
Allowing your breath to soothe any tension there and noticing what comes up.
Being present with any sensations and noticing how it feels with the rhythm of your breath.
Noticing your tension to move up into your neck.
Noticing any thoughts or emotions that might arise.
Just simply noticing them,
Accepting them,
Thanking them and letting them go.
Move our attention into our face,
Noticing our jaws.
Noticing if there's any spaciousness or tension held there.
Noticing into your cheeks.
Maybe offer a smile with your eyeball.
Noticing any sensations in your face.
On the sides and the back of your head.
Noticing how the air feels on your skin or in your hair.
Noticing our attention to our foreheads.
Noticing any sensations there.
The tops of our head and inside our head.
Noticing any pains or discomforts.
Noticing any sensations present.
Now allowing your breath to move through your body and whatever that means for you.
Allowing your body to expand on your inhale and relax on your exhale.
Allowing yourself to be present with the rhythm of your breath.
And now as you are breathing,
Noticing any areas of your body that grabs your attention.
An area that's holding pain or tension.
Simply observe it with curiosity.
Imagine that you can gently hold this body part in your hands.
And you can send your breath to this body part to soothe it and relax.
Allowing your breath to soothe over this pain and tension.
Allowing your breath to move throughout it.
Melting and dissolving your pain and tension away.
Allowing your breath to heal your body.
And as we bring this meditation to an end,
Allow your breath to just move throughout your body.
Take a moment to tune into your whole body from head to toe.
Let's take a moment to tune into your whole body from head to toe.
