Now,
Settling into a comfortable position,
Allowing yourself to be alert and also relaxed.
Awake and present,
Full of ease.
And in this moment,
I want you to gently close your eyes as it's available to you.
And if closing your eyes isn't comfortable,
Well,
That's okay.
You could just focus on the tip of your nose.
And as you settle into this moment,
To the presence of here and now,
Take a gentle scan of your body from head to toe.
Beginning from the top of your head,
To your face,
To your throat,
Your chest,
Your arms,
Your hands.
Paying attention to your belly,
Your pelvic area,
Your hips,
Your legs,
Your calves,
All the way down to your feet.
And as you,
In this moment,
Scan gently from head to toe,
Allow for whatever sensation came into your awareness.
Perhaps there's tension in your body.
See if you can sip in these next couple of breaths and breathe fresh oxygenated blood to those areas of tension.
And if that area of tension settle into it even further.
And notice if you can identify if it may be throbbing or scratching or itching or perhaps it's a burning or an aching,
Pain or tension.
Whatever it is,
Really get the language around the sensation.
And as you identify it,
Breathe in and out.
Again,
Breathe in and just release it out.
And one more where you really sigh it out in and imagine all that tension just releasing out.
And as you bring your attention to any tension in your body,
I'm going to have you imagine these next few breaths that you take in where you're sending fresh,
Easeful,
Spacious,
Opening oxygenated blood to the area for healing.
So just breathe in and as you do imagine that you're infusing the area with spacious molecules of fresh air.
Breathing in again,
Expanding and releasing the tension five percent,
Letting it go.
Breathing in again,
Releasing the tension now ten percent,
Letting it go.
And as you release that tension,
Begin to shift your awareness on a part of your body that feels completely neutral.
Maybe your hands feel peaceful,
Have a sense of balance and neutrality.
Maybe it's your pinky toe,
Maybe it's the tip of your nose that feels completely neutral.
Now I want you to anchor into the area in your body that feels complete balance.
Complete okayness.
And breathing in to this moment of okayness.
That in my body I am okay here.
In my body I rest.
In my body I let go of tension.
And taking in another breath and breathing out and allowing for that parasympathetic activation,
The rest and digest to come in and release any tension from sympathetic activation.
Letting go of the stress,
The anxieties held in the body,
Allowing them to fall away simply like raindrops pitter-patting on trees and then leaves rolling down and falling to the earth and allowing any tensions that arise to fall away easily and simply flow down like a raindrop flowing down a stone into the earth recycling moving the energy moving the body sensations the body tensions moving through and out of you and simply composting back into the earth,
Watering the earth for new growth and seeing the flow of energy as a circular experience to release ourselves from the notions of being,
Feeling,
Experiencing stuckness and allowing it to roll away dripping moving out of you and flowing where you could breathe into this moment with present awareness in this moment i am okay in this moment i am safe in this moment i release tension and pain breathing in breathing out allowing the rejuvenation of your body temple in offering your body the ability to allow energy to cycle through you and not even be you and move breathing in i am okay in this moment and breathing out i'm okay in this moment releasing and if your body tension still feels tight taking in a few final breaths sipping in a little more oxygen in this moment breathing in and allowing deeper breaths to activate hormones to reduce stress and allow for rest breathe in and breathe out and know that any moment throughout the day you could come back and anchor into a part of your body that is neutral anchor into the tip of your nose maybe that pinky toe or your hands knowing that there is always stable secure grounding natural nature within you and breathing in and out thanking your body for this moment to allow for rejuvenation of your body temple and gently come back to the room blinking your eyes open and concluding this meditation by tapping your fingers maybe circling your neck and coming back to the room with a sense of ease and release and thanking yourself smiling at yourself for nurturing your body temple
