As you ground yourself with your breath,
Using that to find your centre,
Noticing the speed of your breath,
Not to change it but to simply be aware and to observe.
Perhaps you might notice that there's space for the breath to slow down into a comfortable rhythm.
Let's do a body scan to help you relax as you bring your awareness to your feet and ankles,
Relaxing any muscles as your awareness travels up into your calves,
Letting them be heavy as your awareness meanders further up your thighs,
Your hips and using your out breath to soften as you sit more deeply,
Bringing your awareness into the belly and lower back and breathing into this space,
Noticing perhaps the belly soften as it moves with every breath and in turn softening the muscles in the lower back area,
Just allowing whatever sensations arise to just be.
Bringing your awareness into the upper chest and the shoulder blades and upper back and the shoulders,
Letting them melt down your back,
Down the shoulder blades,
Softening and letting go of any tension,
Bringing your awareness to your arms,
The forearms and the upper arms,
Soften and get heavy as you travel your awareness to your palms,
The thumbs,
Each finger,
Fingertips and softening with the out breath.
Now journeying the awareness to the neck and letting go of any residual tension,
Letting them just slide down the back into the ground,
Letting all that go so that you can be just as you are right now.
Travelling the awareness further up to the base of the skull all the way to the top of the head,
Scanning the muscles in the forehead,
Loosening our cheekbones,
The jaw,
The tongue,
Letting it rest,
Letting the eyelids feel soft yet heavy,
Using that inhale and relieving exhale to completely soften the complete body all at once so that you can finally be here with yourself just as you are and knowing that that is enough and there's nowhere to be,
Nothing to do except just be.
Perhaps you may notice certain thoughts arise and being completely okay so that you may return to the softening and the centering feeling at any time you wish.
We're here to just listen,
To be with ourselves wholeheartedly,
The truest form of self care is being here for ourself,
Being here just as you are for that is all that you need to be.
You are enough in this moment,
You're whole and complete.
Perhaps you may notice a warm sensation at the centre of your chest,
This space of the core,
The heart space is inviting and warm,
It's loving and nurturing,
It's always listening,
It's always here with us,
Spending this moment to be here just as you are,
Following the breath to find your centering as you return to your inner home,
Letting yourself be guided by the breath as we take the next inhale together and a deep exhale from the belly,
Let's take a few more deep breaths together,
Inhaling and softly exhaling,
Another deep breath in and a long breath out,
Returning to your natural rhythm,
Remembering this feeling of peace that resides within us,
Always just a breath away,
Just a tuning of our attention,
Re-centering of focus.
With your next inhale perhaps starting to notice the feeling of your body resting on the floor beneath,
Noticing the space that surrounds your body even with your eyes closed,
Taking in a sense of your surroundings and using your breath to bring more awakeness in your body,
More aliveness as you invite tiny movements to your fingers and toes,
Maybe wiggling the spine side to side,
Noticing perhaps the feeling of the clothes rubbing against your skin as you slowly invite movement back into your body,
Maybe scrunching the shoulders up to the ears and then dropping them,
And taking a deep inhale,
The final deep one for tonight,
Exhaling with your mouth open like a sigh,
And in your own time gently opening the lids of your eyes to invite colour and light back into your awareness,
Gently and slowly,
Keeping a soft gaze of the space in front of you,
And remembering that this moment,
This tranquility you've cultivated is always within reach,
And you can spend just one minute with your breath to find it again anytime you wish.
