A warm welcome to this 15-minute practice,
Perfect for those moments when you find yourself tired and in need of a nap,
So that you can return to your day feeling more energised,
Present and positive.
My name is Fleur Chambers and as always,
It's my pleasure to spend this time with you.
This guided practice moves gently into a period of music,
So that you can drift into a state of deep relaxation or sleep.
It will end with a bell.
So beginning by getting comfortable,
Lying down in your bed,
On the couch,
On the floor or anywhere that feels good for you today.
And just noticing if you could be 10% more comfortable.
An extra pillow,
A blanket,
A light postural shift,
Trust that all these physical cues of comfort are signalling to your nervous system that you are safe to take a break from all the doing,
The responsibilities and expectations.
Safe to experience a moment of rest and recalibration.
As you close down your eyes,
Just reminding yourself that you don't need to feel guilty about taking this time.
Life will be there waiting for you in 15 minutes.
And you will feel more relaxed,
Energised and open to the possibilities that await.
In our productivity driven world,
It's so easy to push on through.
So perhaps you can even offer yourself a smile for making this moment happen.
And beginning by scanning your body from head to toe,
Noticing the parts of you that come in contact with the bed,
Couch or floor beneath you.
Back of head,
Shoulders,
Shoulder blades,
Lower back,
Hips,
Thighs,
Heels,
Elbows,
Hands.
And as you exhale,
Allowing your body to drop into the support beneath you.
With every exhale,
Letting go a little more.
Now connecting with your breath as a four-part cycle,
Becoming intimately aware of the inhale,
The pause at the top,
The exhale and the pause at the bottom.
Seeing if you can rest in each aspect of breath with curiosity and ease,
Smoothing out the edges,
Creating space within the transitions.
And as you listen to my voice,
Feeling into the empty space within your ear,
The empty space behind your ear,
Sensing into the space between your eyelashes and your cheeks.
Becoming aware of the space between your tongue and the roof of your mouth,
Noticing the space at the front of your neck,
The little space at your inner elbow,
Perhaps you can feel a space under your arms as your spine naturally curves.
Can you locate some space at your lower back or between your shoulder blades,
Space behind your knees,
Across the arch of your feet,
The tiny spaces between each of your ten toes.
Awareness moving to the space between each of your fingers,
This sense of spaciousness moving outwards now,
As you notice the space around you,
On your bed or couch,
The space within your room,
Your home.
And as you notice the space within and around your physical body,
Inviting a sense of spaciousness into each full cycle of breath.
Noticing once more the quality of your inhale,
The pause at the top,
The exhale and the pause at the bottom,
Body,
Breath,
Environment,
All spacious.
Here in this moment there is physical and energetic room to rest,
To recalibrate,
Awareness dropping deeper,
Every organ in your body,
All the tissues,
Ligaments,
The blood running through your veins,
Every cell in your body relaxing,
Recalibrating towards this sense of spaciousness,
You are safe to drop deeper,
Let your breath be your guide.
