In a comfortable position now,
Sitting or lying down.
Whichever feels right for you right now.
That's right.
Once settled.
Let your eyes close gently.
Take one slow breath in.
And let it go fully.
Take another deep breath all the way down.
And let that go.
Imagine that your attention is like a torchlight or searchlight and normally there's a tension that torchlight focus on things outside jumping perhaps quickly from one thing to another but now direct the searchlight of your attention inward.
That's right.
Simply you and your body.
And the next 10 minutes or so of the most gentle attention you have given yourself for a while.
Your body has been working hard.
Carrying you through everything.
Perhaps holding more than you realise.
And now?
In this quiet.
It's ready to be listened to.
Let us find whatever needs to be found.
And letters very gently.
Let it go.
Let's begin at the very top of your head.
Simply notice what's there.
Without labels of judgment.
Without trying to change anything yet,
Just arriving with your attention.
The top of your head.
The way you might arrive simply in any rooms and simply look around before deciding where to sit.
So arriving with your attention.
At the very top of your head and noticing any sensations that might be there.
Perhaps there's tension or tightness.
The kind of holding that's been there so long you've stopped even noticing it.
Simply find it.
Acknowledge it.
You've been carrying this.
Now breathe in slowly.
And as you breathe out,
Imagine that breath moving upward through your head,
Warm and gentle,
Finding every place that's held and softening it as it passes.
Like warm water finding its way through something that's been clenched for too long.
Taking a deep breath in.
And letting it go,
Allowing your scalp to soften the masses across your forehead to release.
Smooth and warm.
Easy now.
Move your attention to your forehead.
Scan it gently.
Is there a tightness there?
Perhaps tightness between the brows that comes from concentrating,
Thinking too much.
Or effort of holding everything together.
If there is.
Simply place your awareness there.
Between your eyebrows.
Breathe into it.
And with your out breath very gently begin to untangle it.
Simply breathing warm into the tightness.
Until the threads of it loosen one by one.
And release.
Allowing your forehead to smooth now,
Warm and soft.
At ease.
Your eyes,
The tiny muscles around them.
So often tied with effort and screen light and the work of seeing everything that needs to be seen Let them soften.
That's right.
Feel them releasing the muscles around them and knotting gently,
Your eyes resting in their sockets like something that's finally been allowed to rest.
Gently notice your jaw.
Are your teeth touching?
It's the tightness along the hinge of your jaw and your cheeks.
Perhaps it's been there since this morning or longer.
Let your jaw drop the smallest amount.
Just enough to create space.
Feel the knot along your jaw beginning to loosen.
The warmth of your attention finding it and softening it thread by thread until your whole jaw is heavy and warm and open and free.
Breathe out through your soft open mouth.
Your whole face untangled,
Warm.
Completely at rest.
Gently bring your attention down to your neck.
Scan it slowly,
The front of your throat,
Soft and open.
Decides where tension often gathers without announcing itself.
Back of your neck.
That place where so many of us carry so much for so long that we have simply accepted it as the way our neck feels.
Find whoever's there.
Not perhaps deep in the muscles at the base of the skull.
The tightness along the sides,
Simply find it,
Acknowledge it.
And now breathe into it.
Taking a warm breath in,
Moving down through your neck like something golden and slow,
Finding every tight place.
And filling it with warmth until that knot begins very softly to loosen.
The threads of tension separating,
Softening,
Releasing one by one,
Your neck long and warm and free.
And now your shoulders.
Scan them first.
Where are they now?
Without moving them,
Simply notice.
Are they raised?
Walked forward?
Carrying something invisible that has no name but a great deal of weight.
Breathe in.
And as you breathe out,
Feel your shoulders dropping.
Just a little twist.
And then the breath in.
Breathing out and dropping them a little more and start with each breath someone's gently,
Lovingly,
Rising them down,
Releasing them from everything that they've been holding.
Find any knots there.
In the tops of the shoulders where they meet at the neck between the shoulder blades.
Deep in the muscle that connect your arms to your body.
3 forms into each one.
Feel it spreading like honey through the tight fibers,
Softening,
Loosening,
Untangling each thread until the whole area is warm,
Heavy,
Completely relaxed.
Shoulders low and soft,
Beautifully free of everything they've been holding.
Now move your attention to your chest,
Your heart space.
Lose your awareness here and simply notice what's present.
Perhaps openness and ease,
Perhaps something more compressed.
Maybe particular tightness that anxiety makes its home in.
Whatever's here.
Whatever's here has the reason for being here.
Breathe in deeply now.
Feeling your chest expand into the breath,
Ribs widening,
Lungs filling completely.
More space,
More room.
My lungs moving through me.
And breathe out slowly.
Feeling whatever has been compressed there beginning to soften.
The nod behind your sternum loosening,
The weight lifting,
Just enough to feel the difference.
Your chest is warm,
Open,
Free.
Noticing now your arms,
Let your awareness flow down through them,
Upper arms,
Elbows,
Forearms,
All the way to your hands.
Noticing any tightness as you go,
Any holding,
Any place where the day has left its mark.
Breathe warmth down through your arms.
Feeling moving slowly,
Warm,
Filling every tight space,
Softening every held space until your arms are warm and completely surrendered.
Your hands resting open,
Fingers uncurled.
The wounds.
Reaching all the way down to your fingertips.
Your arms and our whole body.
Relax.
Bring your attention to your back now.
The whole broad surface of it from the base of your skull all the way down to your tailbone This structure that holds you upright through every day,
That carries more than its share without complaint.
Scan it softly top.
Button.
The muscles along upper back on either side of the spine.
Find any tightness or knots here.
Breathe warmth into them.
Feel it spreading outward from the spine through the muscles on either side.
Finding the tightness and softening it thread by thread until loosen and release.
Down through the middle bar.
Breathing warm through it.
The muscles softening,
Releasing of every breath.
That's right.
And the lower back With so many of us hold our deepest tension,
Worry,
Fatigue.
Find whatever is here.
Breathe into it.
The warmth moving deep into the muscles,
Into the spaces between the vertebrae,
Into the very base of your spine.
Untangling,
Softening,
Releasing.
Your whole back now warm,
Completely at rest.
Every knot found,
Every thread loosened,
Every helpless finally gently let go.
Let your attention flow down now through your hips.
The hip joints where tension often lives without announcing itself.
The muscles around them,
Deep,
Strong.
Find whatever's here and breathe warmth into it.
Feel the joints softening,
The muscles releasing,
The whole pelvic area becoming warm,
Open.
Down to your thighs Long powerful muscles,
Feel them now.
Surrendering to the surface beneath them.
Any tightness.
Simply breathe warm through it and feel the fibre softening and releasing.
Your knees,
Your calves,
The muscles along your shins.
Breathing into that area.
Now all of it at rest down to your ankles,
Your feet.
Now your feet.
Every small muscle releasing,
Breathing all the way down to your feet.
Warmth reaching all the way down to your toes which are soft and warm,
Completely still.
Your whole body now.
From the crown of your head to the soles of your feet.
And tangled,
Softened walls.
Every knot allowed itself to be found and loosened.
Every helpline is released Every thread of tension that the day will want through you,
Gently,
Completely undone.
Breathing.
And let yourself feel how your body is now.
Different from when we began,
Warmer,
Lighter.
More completely yours and breathe out the last of anything that was held.
Weave in.
And let go.
Begin to bring your awareness gently back to the room around you now.
Notice the surface beneath you.
The sounds around you,
The air on your skin.
Take one slight deeper breath in.
And a go.
Wiggle your fingers and toes and when you're ready let your eyes open slowly.
Have a stretch and take a moment before you move.
Simply sit or lie here just for a moment and notice how you feel.
The softness in your face,
The ease in your shoulders,
The openness in your chest,
The warmth running all the way through you from head to toe.
This is your body when it's been listened to,
When it's been given 10 minutes or so of genuine care and attention.
Carry this softness with you into whatever comes next.
It belongs to you.
