Hello,
Thank you for clicking play and taking time for yourself.
My name is Heidi Sherwin,
And I'm so happy you're here.
This practice is a simple invitation to arrive,
To show up just as you are without fixing,
Forcing,
Or striving.
There's nothing you need to change and nowhere else you need to be.
Take a moment to settle into a comfortable position.
You might be seated or lying down,
Whatever feels most supportive today.
Allow your body to rest into the surface beneath you,
Feeling held,
Supported,
And safe to soften in this moment.
Begin by noticing your breath.
There's no need to breathe in any special way.
Simply let your breath move as it feels comfortable right now.
You may be breathing through your nose or through your mouth.
Some days we're clear,
Some days congested,
And all of it is welcome here.
See if you can gently watch the breath as it comes and goes.
No stress,
No force,
Just noticing your inhale arriving,
Your exhale releasing.
If it helps,
Imagine your breath like a soft,
Slow wave rolling in and rolling out,
Naturally steady and unhurried.
As we move into this body scan,
Remember that awareness itself is an act of care.
Simply noticing sensations without judgment can be deeply restful for your nervous system.
Maybe get a little more comfortable,
And we begin at the feet.
Bring your attention down to your feet and toes.
Notice any sensations that are present,
Warmth,
Coolness,
Heaviness,
Or ease.
You don't need to feel anything special.
Just acknowledging this part of your body and allowing for it is just right.
Let awareness gently travel up through the soles of your feet,
Into the heels,
Into your ankles.
Continue around your lower legs,
Calves,
Shins,
Inviting a sense of softness within as if these muscles can gently unwind.
Bring attention to your knees,
Noticing and allowing a little more comfort to be experienced.
Sense your thighs,
The largest muscles of your body.
You might imagine them growing heavy and relaxed,
Supported fully by gravity.
Can you give just a little more weight to the ground beneath you?
Continue to receive the feeling of rest and bring attention to the hips.
If any tension is present,
That's okay.
But maybe see if you can offer a small invitation to soften.
Now bring awareness to your lower back and belly.
Notice any gentle movement of the breath here,
Any amount of rise and expansion.
Any amount of settling,
Centering.
Nothing to create.
Your body knows how to breathe.
Sense your body breathing in the mid-back and chest.
Feel the ribcage expand with the inhale and gently settle with the exhale.
Allow your heart space to feel open,
Spacious,
And at ease.
Bring attention to your shoulders.
And if they feel tense,
That's okay.
But you might imagine them melting downward a little bit.
Release any effort they no longer need to carry,
Especially now as you rest.
Let awareness flow down the arms,
Through your upper arms,
Elbows,
Forearms,
And into both hands.
Notice your palms and fingers,
Perhaps sensing warmth or subtle tingling.
Allow the hands to rest open and relaxed.
Any amount is just right.
There is nothing to perfect here.
Now bring awareness up through the neck and the throat.
Softening around your jaw,
Tongue,
The space behind your eyes.
Bring a little more attention to your face,
Your cheeks,
Your brow,
The space between your eyebrows.
Welcome a sense of smoothness across your forehead.
Notice the crown of your head,
The very top,
Imagining a sense of lightness and ease.
Now gently guide awareness back down,
Around,
And through your body.
From the crown of your head,
Through the face and throat,
Into your heart and chest.
Breath smooth,
Slow,
Steady.
Bring your attention down through your belly,
Lower back,
Hips,
Thighs,
Your knees,
Lower legs,
Ankles,
And back to your feet and toes.
Feel your body as a whole,
Breathing,
Resting,
Present.
Take a few moments here in quiet awareness.
Nothing to do,
Nothing to achieve.
You are simply being in this moment of presence and care.
If thoughts arise as you rest,
That's okay.
Gently return to the sensation of your body relaxing and the rhythm of your breath.
When you're ready,
Begin to notice the space around you again.
Sounds,
Temperature of the air,
The support beneath your body.
Carry the sense of peacefulness with you.
Your reminder that showing up,
Even for a few minutes,
Is enough.
Thank yourself for this time.
Thank yourself for your care,
Your presence.
And when it feels right,
Gently flutter open your eyes.
Welcome the space you're in for this moment of pause.
Thank you for listening,
And may you return to your day with a little more ease.
