I'll invite you to find a comfortable seated position.
Allowing the sit bones to root into the surface beneath you.
Sitting up tall with a straight spine.
Lengthening all the way to the crown of the head.
When it feels right for you,
You can gently let the eyes fall shut.
And start to find your breath.
Now taking the awareness to the face Starting with the facial muscles.
The temples.
The eyebrows.
The islands.
The back of the eyes.
Noticing the jaw.
The sides of the neck.
The throat,
The collarbones,
The shoulders.
Now just with these parts that we've touched upon so far.
Notice if you're holding on to any areas of tension.
And maybe allowing these areas to soften.
Allowing freedom,
Allowing space.
Now draw the awareness to the right arm.
The upper arm.
The elbow the forearms.
The wrists.
The right fingertips.
Draw your awareness to the left arm.
The left upper arm,
The elbow,
The forearm.
The wrist,
The left fingertips.
Now draw the awareness to your chest.
The diaphragm.
The belly.
Upper back.
The lower back.
The pelvis.
The hips.
Now noticing the right thigh.
The right knee.
The right shin.
The right ankle,
The right toes.
Notice the left thigh.
The left knee.
The left shin bone.
The left ankle.
And the left toes.
Now noticing the whole body.
Doing a short scan from head all the way to the toes.
Inviting spaciousness.
Softness.
And openness.
And as you continue to sit here.
Draw the awareness to any areas of tension.
That may still be present.
Allow this tension to be there if it's okay noticing it for what it is.
Without judgment.
Without the need to fix.
But just allowing it to be there.
Let the feeling run its course.
Noticing it,
Getting curious with this feeling.
Giving it the attention it needs.
I'll invite you to take two more rounds of breath.
And when you are ready at your own pace,
You can slowly open the eyes.
Coming back into the space around you.
Thank you so much for listening to this meditation.
I will leave you here and I wish you a great day ahead.
