Welcome.
As you continue settling in,
I invite you to get as comfortable as you can.
You're welcome to lie down,
Maybe use a pillow or a blanket,
Whatever you need to really arrange the body in a way that it can relax and begin to release.
Notice any small adjustments the body is needing,
Taking any wiggles or any movements that you need to really settle in.
And as you find the right position,
Allow the eyes to close,
Setting an intention to pause,
To take a break from what has come before and what is coming next,
To allow your body and mind to rest here and now in this present moment.
Notice any sounds that may be present.
Bring your awareness to the feeling of your body resting on the surface beneath it,
Allowing the body to melt.
Allow yourself to be supported,
Honoring that there is nothing you need to do,
Nothing you need to fix or change,
No expectation you need to fulfill in this moment.
Begin to notice the body breathing.
Notice the feeling of the breath as it moves in and out.
Allow your attention to follow my voice as we move throughout the body.
If you become distracted,
Just gently bring yourself back whenever you notice you've wandered off.
We'll begin with the awareness in the mouth,
Feeling into the jaw,
The upper and lower row of teeth,
The tongue.
The entire mouth as a whole,
Moving awareness to the left ear and the right ear,
Both ears at the same time.
Please feel into both of your ears at the same time.
The left nostril,
The right nostril.
Please notice the sensation of air moving in and out of both of your nostrils,
The left eye,
The right eye.
Both of your eyes at the same time as sensation,
Letting go of thinking and moving as awareness to the forehead,
The top of the head,
The back of the head.
Please feel into the back of your neck,
The front of the neck,
The left shoulder and upper back,
The right shoulder and upper back.
Both of your shoulders at the same time,
Moving awareness down your left arm,
Feeling into the left shoulder,
Elbow,
Forearm,
The left wrist and the left hand.
Feel into the left hand thumb,
The first finger,
The second finger,
The third finger and the fourth finger.
Please feel your entire left hand as sensation,
Moving as awareness over to the right shoulder,
Right elbow,
Right forearm,
Right wrist,
Feeling the entire right hand and then zoning in on the right hand thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Allow all of the awareness to feel into the right hand.
Moving back up the right arm,
I invite you to the center of your chest,
The upper back,
The low belly and abdomen,
The lower back.
Please feel into your pelvis and your glutes,
Feeling into your pelvis and your glutes as sensation.
Moving down the left leg,
We'll begin with the hip,
Feeling into your left hip and noticing the sensations as you move down your left leg.
The left hip and your left thigh,
The left knee,
Shin,
Ankle and the left foot.
Please notice the top of your left foot,
The sole of your left foot,
Your left foot as a whole.
Scanning up your left leg through your hips and abdomen over to the right side,
Landing your awareness in the right hip,
Scanning down the right leg,
Feeling into the right thigh,
Knee,
Shin,
Ankle,
The right foot,
Feeling into the top of your right foot and the sole of your right foot.
Please feel the entire right foot.
Coming back up the right leg,
I invite you to notice both of your legs in their entirety.
Please feel both of your legs at the same time.
Please feel your entire torso,
Both front and back.
Both of your arms at the same time as sensation.
Your shoulders,
Neck and head,
Both front and back.
I invite you to notice the entire front side of the body,
From head to toe.
Please feel into the entire front side of the body,
The back side of the body,
From head to heel.
Allow the awareness to expand,
Encompassing the entire body,
Feeling the pulsating,
Vibrating sensation of your entire body.
Begin to cultivate a sense of heaviness,
Of density in the body,
Feeling the body as heavy as it is.
Heavy.
And now lightness.
Allow your entire body to be light as a feather,
As if it could just float right up into the air.
The entire body is experiencing lightness.
Letting that go,
We move the attention to the sensations of your body breathing.
Feel the effortless nature of your body breathing itself.
With the awareness on the breath,
Please begin counting backwards.
From 10 until 1.
Going with your body's own rhythm,
Noticing as the inhale naturally comes,
Marking it with a 10,
And then let the exhale gently release,
10.
Waiting for the next breath and marking it with a 9.
And as the exhale comes,
Number it as 9.
Move at your own pace,
And if you lose count,
Simply begin again at 10.
If you arrive at 1,
Please begin again with the number 10.
Wherever you are with your counting,
Let that go.
Feel into the entire body,
Calm,
Centered,
Grounded.
As we prepare to transition back into the day,
I invite you to start super slow with gentle movements in your fingers and toes.
Don't decide where that ends and let the body lead.
Notice if there's any other movements or stretches that might feel supportive.
If it feels supportive to you,
We'll end with a cleansing breath.
Taking a long inhale through the nose and then sighing it out through the mouth.
We'll begin with the inhale breathing in,
And then sigh it out.
Thank you for sharing your time with me.
Take good care.
