Hi,
My friends,
Through this practice,
We will soften and appreciate our bodies.
So whenever you feel ready and bring your awareness to your whole body,
In there,
Any tight sensations,
You want to let go a little bit,
And maybe the face,
The jaw,
If you notice clenching sensations,
Or the shoulders dropping down,
The hands,
Releasing the hands,
And you might move your attention to your breath,
Feeling the full direction of in-breath,
The out-breath,
Breathing in and breathing out.
And when you feel more settled,
More grounded,
Ask yourself,
Why am I here?
What is my intention for this practice?
And it could be very simple,
Like taking a pause,
And see if it's okay to let your intention ground your practice,
Support your practice.
And whenever you feel you have a lot of thoughts,
You have many unpleasant feelings,
And you can always remind yourself,
What is my intention?
And then bring yourself back to the practice.
So now,
I'm inviting you to move your attention to the feet,
Softening,
Releasing,
Maybe the tension on toes,
Or the soles of your feet,
Appreciating the feet,
We're able to walk,
Run,
And we might take for granted,
And breathing in,
And when you breath out,
Letting go,
And now moving to your legs,
Softening the legs,
Letting go,
Even some thoughts in the mind,
Letting them go,
Appreciating your legs,
Muscles,
Bones,
And breathing in,
When you breath out,
And moving to the pevious area,
The buttocks,
The hips,
And next out-breath,
Letting go,
And now shifting your attention to your back,
Softening the lower back,
Might be some sore sensations,
If you sit too long,
Softening the upper back,
The shoulder blades,
Releasing,
Also appreciating the back,
The strength,
And breathing in,
When you breath out,
Releasing,
Letting go,
And now coming to the shoulders,
Upper arms,
Lower arms,
Softening the hands,
The fingers,
Appreciating your hands,
How great they are,
We're able to have food,
Write,
Use computer,
And with next out-breath,
Letting go,
And now moving to your chest,
The abdomen,
The belly,
And you might put your hands on your belly,
And feeling the rising of in-breath,
And the falling away of out-breath,
And moving to the neck,
Softening the back of your neck,
Might be some tight sensations,
Tension,
And now moving your attention to the face,
Any facial expressions,
The brow,
Eyes,
Releasing the muscles around eyes,
Nose,
You might feel cold air enters in,
And warm air comes out,
Appreciating the in-breath,
And the out-breath,
A sense of aliveness,
Present,
And now moving to the ears,
That are receiving sounds,
Any sounds you might notice,
Appreciating the sounds,
Maybe some pleasant sounds,
And maybe one more breath,
Breathing in,
And when you breathe out,
Letting go,
Giving the busy mind some thoughts,
Thank you.
